12-20-17: Volume Time

WOD:
For Time:
1000m Row
20 Push Press@95/65
800m Row
15 Push Press@135/85
600m Row
10 Push Press@155/105
400m Row
5 Push Press@185/115

12-19-17: 10 AMRAP Ladder

Skill:
12 Min to Find MAX
Power Clean + Power Clean + Hang Clean

WOID:
10 Min AMRAP
1-2-3-4-5-6……
Power Clean @90% of Skill Weight
Bar Over Burpee
BMU  / CTB / Pullups (Banded or Jumping x 2)

12-18-17: Wallballs/DU

Skill:
Front Squat
8@35%
5@45/55/65/75%

WOD:
For Total Reps:
0:00-3:00  Max Wallballs
3:00-4:00  Rest
4:00-6:00  Max DU / Singles
6:00-7:00  Rest
Repeat x 2…..Eeeek

12-16-17: Team Amrap

WOD:
Team of 2 – 25 AMRAP
100 DU / 250 Singles
80 Wallballs
60 HR Pushups
40 Hang Cleans  135/85
20 Burpees
10 DBall Over Shoulder
Team 200m Run

12-14-17: NFT Thursday, Whoot!

WOD:
5 Rounds NFT
10 CGBench Press  135/95
20 Walking Lunges
10 Flutterkicks 2 Ct
10 Heavy KB Sumo DL

12-13-17: iRun or iRow?

Skill:
Rowing Technique Work
100m Legs Only
100m Hips Only
100m Hips & Arms
200m Full Row

WOD: 
Choose One – iRun OR i Row (35 Min Time Cap)

iRun
1000m Row
50 Abmat Situps / 50 GHD
800m Run
800m Row
40 Abmat Situps / 40 GHD
600m Run
600m Row
30 Abmat Situps / 30 GHD
400m Run
400m Row
20 Abmat Situps / 20 GHD
200m Run

iRow
1000m Row
50 Abmat Situps / 50 GHD
2000m Row
40 Abmat Situps / 40 GHD
1500m Row
30 Abmat Situps / 30 GHD
1000m Row
20 Abmat Situps / 20 GHD
750m Row

12-12-17: Comp or RX?

Skill:
15 Minutes
Work to Heavy Hang Snatch or Hang Clean

WOD:
COMP
9-7-5
Snatch  135/85
Ring MU
Deficit HSPU
OR
RX
15-12-9
Power Clean  155/95
CTB Pullups
2x HR Push ups

12-11-17: 10 Rounds

Skill:
Backsquats
8@40%
650/60%
4@70%
2@80%

WOD:
2 EMOM x 10
3 Backsquats @65% 1RM
5 Airsquats
20 DU / 60 Singles

12-09-17: Partner Air Force WOD

20 Minute Partner AMRAP
20 Thrusters  95/65
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
*Start with 4 Burpees, Perform 4 Burpees E2MOM

12-08-17: 2 WOD Friday

Skill:
Deadlifts
5@45/55/65/75%

WOD I.
30 Push Jerks @70%
500m Row Each Time You Break

WOD II.
10-1
Deadlifts @50% 1RM
20-18-16-14-12-10-8-6-4-2
Jumping Airsquats