01-03-18: 10K or be a sissy….

WOD A.
2EMOM x 10 rounds
3 Full Snatch (add weight each round)
10 GHD / 20 Abmats
Post WOD, Take 10:00 to Work to Heavier 1 RM

OR

WOD B.
10K Row

01-02-18: Back to the Grind

WOD:
For Time:
30 Backsquats  135/85
100 DU / 300 Singles
250m Row
20 Backsquats
75 DU / 225 Singles
250m Row
10 Backsquats
50 DU / 150 Singles
250m Row

01-01-18: Happy New Year / Happy BD TODD!

WOD:
Team of 3 / You Go, You Go, I Go
30 Cal AD
30 Cal Row
15 Clean and Jerk  135/85
20 Wall Balls
10 HSPU / 2x HR Push Ups
*Back Down @ 1/2 Reps

12-30-17: Last WOD of 2017

WOD:
 As a Team of TWO

8:00 for Both Partners to Establish 1 RM Snatch
Rest 2:00

Then, 8:00 AMRAP
21 Power Cleans (@ Total Snatch Weight/2)
42 Pullups
63 Wallballs

Rest 2:00

8:00 for Both Partners to Establish 1 RM Clean
Rest 2:00

Then, 8:00 AMRAP
6 DL (@ Total Clean Weight / 2)
12 Bar Over Burpees
30 DU / 75 Singles

12-29-17: Bench WOD…Yay

NFT WOD:
10-10-8-8-6-6-4-4-2-2
Bench – Get Heavier
6 KB Swing Russian
3 Goblet Squats
10 Mtn Climbers 2 ct

12/28/17: 10 AMRAP Ladder

Skill:
Deadlift
5@35/45/55%
3@65/75/85%

WOD:
10 Min AMRAP
1-2-3-4-5-6-7….
Deadlifts  275/185 (or 70-75%)
HR Push Ups
2-4-6-8-10-12-14……
Sit Ups
Jumping Jacks 4ct

12-27-17: Chipper

Skill:
EMOM x 10 Rounds 
@70% of 1RM CNJ
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

WOD:
For Time:
40 Cal Row
30 Wallballs
20 Squat Cleans  135/95
10 MU / 2x CTB Pullups
20 Push Jerks
30 Wallballs
40 Cal Row

12-26-17: The Day After….3 WOD Monday

WOD 1.
10 AMRAP
25 Air Squats
10 Push Ups
200m Run

Rest 2:00

WOD 2.
10 AMRAP
25 DU/75 Singles
10 Toes to Bar
5 Burpees

Rest 2:00

WOD 3.
10 AMRAP
25 Abmats
10 Pull Ups
200m Run

12-22-17: 13 AMRAP

Skill:
4 TNG Hang Clean EMO1.5M x 7
Build to Heaviest Possible

WOD:
13:00 AMRAP
14 DB Snatch Alt Arms  50-30
10 Front Rack Walking Lunges
7 Burpees
10 Front Rack Walking Lunges

12-21-17: 25 AMRAP

WOD:
25:00 AMRAP
20 Abmats / 12 GHD
12 Push Ups / 8 HSPU
10 DL @ 185/105
400m Run