02-12-18: Heavy Monday

Skill:
Push Press
8@45/50/60%
6@65/70%

WOD:
4 Rounds
3:00 EMOM
18/13 Cal Row
Max Squat Clean & Jerk  185/105
Rest 2:00

02-09-18: Row and Chip and Row and Chip

Skill:
Barbell Complex
3 DL + 3 Hang Clean + 3 Push Press
4 Attemps – Start Light – Work to Moderate, Not MAX

WOD:
4 Rounds
:00-1:00 ROW
1:00-3:00 WORK
3:00-5:00 REST

50 Deadlifts
50 Hang Cleans
25 Push Jerks
115/75

*Chip Away at Work After Each Row
*Add your Total (cumulative) calories, Subtract from 100 for Post WOD Burpees

02-08-18: NFT Thursday

WOD 1.
5 Rounds
7 CG Bench Press (Heavy)
6 D Ball Over Shoulers
5 Calorie AB or 400m Run
4 Jumpin Lunges (2 Ct)

OR

WOD 2.
Barbell Complex
Clean + 2 Push Jerk + Split Jerk

02-07-18: Alternating EMOM

WOD 1:
5 Rounds Alternating EMOM
1.  4 BMU / 8 CTB Pullups
2.  5 Box Jumps 30/24
3.  6 Deficit HSPU 55/25 Comp Plates / 10 HRPU
4.  7 Goblet Squats
5.  8 KB Swings Russian  111/88/70/53

WOD 2:
1 Mile Assault Bike for Time

0206-18: 18 AMRAP

Skill:
8@30/40/50/60%
20 DU / 50 Singles After Each Set

WOD:
18 AMRAP
50/40 Cal Row
30/25 Cal Assault Bike
400m Run / 800m if you are a runner
Then in Remaining Time, AMRAP of
20 Abmat Sit Ups
5 Burpees
20 DU / 50 Singles

02-05-18: Snatchin’

Skill:
7:00 to Work to Heavy Squat Snatch

WOD:
15 AMRAP
1-2-3-4-5-6-7-8….
Squat Snatch  135/75
Squat Clean Thruster
5 AB Cal or 10 Cal Row or 100m Run

02-02-18: Groundhog Day Choices

WOD:
Make up either Tuesday or Thursday’s WOD or….

WOD 1:
For Load:
3 Squat Snatch
5 AB Calories
Add Weight….
Once you fail, switch to squat cleans

or 

WOD 2:
5 Rounds not for Time
20 Wallballs  20/14
5 Burpees
200m Run
15 Medball Sit Ups
20 Flutterkicks / Ball up

02-01-18: 3 WOD Thursday

WOD 1.
21-15-9
DB Clean & Jerk  50/30
Box Jumps

Rest 5:00

WOD 2.
2 Mile Assault Bike

Rest 3:00

WOD 3.
800m Run

01-31-18: Breathy

WOD:
Backsquats
10@34/45/55%
5 AB Calories after each set

WOD:
18 Min AMRAP
25 American KB Swings  53/35
4 Goblet Squats
25 Abmat Sit Ups
4 Lunge Steps / Each Leg
50 DU / 150 Singles

01-30-18: Down the Ladder

Skill:
Squat Clean + Front Squat
4@40/45%
3@50/55%
2@60/65%

WOD:
10-8-6-4-2
Deadlifts 225/135
Bar Over Burpees
HSPU / 2x HRPU