02-24-18: Saturday Burner

WOD:
Team of 2-3
100 KB Russian
100 Wallballs
100 Burpees
*E2MOM 10/8 Cal on Assault Bike or Row – all work stops while biking or rowing.

02-23-18: 18.1

WOD:
20:00 AMRAP
8 TTB
10 DB Hang Clean & Jerk (5 Each Arm)
14/12 Cal Row

02-22-18: It’s Not NFT…It’s an EMOM

WOD:
5 Rounds Alternating EMOM:
1.  15 Wallballs
2.  10 Push Ups + 10 Mountain Climbers
3.  5 Deadlifts  225/135
4.  15/10 Assault Bike Calories
5.  Rest 1:00

02-21-18: Row, Run, Squat, Carry

Skill:
Strict Press
8@40/45%
6@50/55%
4@60/65%
3 Backsquats After Each Set

WOD:
For Time:
800m Row
800m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)
400m Row
400m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)

02-20-18: Work on your Snatch….

Skill:
0:00-2:00      12 Snatch  95/55
2:00-4:00       9 Snatch  135/65
4:00-6:00       6 Snatch  155/75
6:00-8:00       3 Snatch  175/85

WOD:
8:00 AMRAP Ladder
1-2-3-4-5….
Power Cleans   135/85
Bar Over Burpees
2-4-6-8-10….
Toes to Bar

02-19-18: Do you even Core, Bro?

WOD 1.
15:00 AMRAP
5 DL   135/85
5 Front Squat
5 Push Jerk
200m Run

WOD 2.
3 Rounds NFT 
5 Hollow Rock
5 Tuck Ups
5 V Ups
:10 V Hold
1:00 Rest

02-16-18: 25 AMRAP

WOD:
25:00 AMRAP
500m Row
15 Sumo DL 88/53
200m Run
20 Abmat
20 Mtn Climbers
30 DU / 75 Singles
5 Goblet Squats

02-15-18: NFT (Sorta) Thursday

WOD:
3 Rounds NFT
15 CGBP 
10 Airsquats
15 KB Swings American  53/35
800m Run – Record Time of Each Run

02-14-18: DeadLoves and Burpees – Happy VD!

Skill:
Bottoms Up & Suitcase Carry
Rack to Rack & Back x 8

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ Body Weight
Bar Over Burpees
*Treat:  E2MOM – 5 Jumping Airsquats

OR

Quads B. Melton
100 AB Calories
10 Wallballs
Partion as Needed

02-13-18: Cardio Blast

WOD 1.
25 AB Calories
400m Run
30 Row Calories
400m Run
35 Wallballs
400m Run
40 Medball Abmat Situps/GHD
400m Run
50 DU / 150 Singles

WOD 2 A.  High Skill Oly 
Work to Heavy Hang Squat Snatch to OHS
OR
WOD 2 B.  Extra Engine Build
3 Rounds
25 DU / 75 Singles
25 Situps
20 Cal AB or Row