07-13-18: Friday AF

Skill:
Thrusters (from Ground)
8@45%
5@55/65%
3@75/85/90%

WOD:
For Time:
800m Run
25 Push Press  95/65
400m Run
20 Push Press
200m Run
15 Push Press
20 Bar Over Burpees

07-12-18: NFT Bench!

Skill:
Strict Press
10 reps x 4 sets
Start Light and Go Up!

WOD:
6-8 Rounds
5 CG Bench (Get Heavier)
100m Run or 10 Cal Row
4 DBall Over Shoulder

07-11-18: Alternating EMOM

WOD:
6 Rounds / 1 Min Alt EMOM
12/9 Cal Row
20 Walking Lunges
6 Hang Clean  135/85
5-10 HSPU / 10-15 HRPU
1:00 Rest

07-10-18: 15 AMRAP

Skill:
Hang Squat Clean + Push Jerk
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%

WOD:
15 AMRAP
30 Plate Sit Ups  45/35
30 DB STO  70/50
30 KB Swing Russian  70/53
30 Wallballs  30#-10′ / 20#-9′

07-09-18: All the Jumps

Skill:
Backsquats
8@45%
5@55/65/75/80/85%

WOD:
For Time / 20 min Cap
20 DU / 60 Singles
6 Burpee Box Jump Overs  30/24

07-06-18: Bench Day

Skill:
Jog 400m 
Rest 1:00
Run 400m 
Rest 1:00
Sprint 400m
*Record Sprint Time

WOD:
7 Rounds NFT
10 CGBench  135/85
10 DB Box Row Left / Right 

07-05-18: Snatch & Lunge

Skill:
Clean & Jerk
5@40/50/60%
3@70/80%
1@85%

WOD:
10 AMRAP
20 DB Snatch Alt Arms  50/35
12 OH DB Lunge Steps – 6 Each Arm
8 Burpees

07-03-18: Can you get any Push Ups?

Skill:
10 min to get Heavy Complex of:
Power Clean + Hang Power Clean + Hang Squat Clean

WOD:
For Time / 18 Cap on Push Ups
400m Run
40 Abmat Situps
40 KB American  53/35
10 Goblet Squats
800m Run
10 Goblet Squats
40 KB American 
40 Abmat Situps
400m Run
Then, from Time you finish to 18:00 Max HSPU/HRPU

07-02-18: Deadlifts, Burpees, Jumprope

Skill:
Backsquats
12@30$
10@40%
8@50%
6@60%

WOD:
12 AMRAP Ladder
2-4-6-8-10-12…..
Deadlift  100-125%Bodyweight
Bar Over Burpees
25 DU/ 75 Singles

06-28-18: BMU and Burpees

Skill:
Deadlifts
5@35, 45, 55, 65, 70, 75, 80%

WOD:
10 AMRAP
1-2-3-4-5-6-7-8-9….
BMU / 2x CTB Pull Ups
2-4-6-8-10-12-14-16-18….
Burpees