05-02-18: Russian (KB) Chaos

Skill:
Strict Press
10 @ 35/45/55/65%

WOD:
For Time
400m Run
40 KB Russian  70/44
20 TTB
400m Run
30 KB Russian
15 TTB
400m Run
20 KB Russian
10 TTB

05-01-18: Smooth & Steady

Skill:
Deadlifts
5@40/45%
4@50/55%
3@60/65%
2@70%

WOD:
For Time
1000m Row Buy In
40 Airsquats
50 DU / 150 Singles
30 Airsquats
50 DU / 150 Singles
20 Airsquats
50 DU / 150 Singles
10 Airsquats

04-30-18: Snatch Ladder

Skill:
Push Press
8@35/45%
4@55/65%
2@75/85%

WOD:
12 AMRAP
2-4-6-8-10
Snatch  135/85
Bar Over Burpees
200m Run

04-27-18: Holy Gluteys

Skill:
Death by Push ups
2 HR Push ups  :00
4 HR Push ups  :30
6 HR Push ups  1:00
*Add 2 HR Push ups Every :30
Must be Unbroken
4:00 Time Cap

WOD:
16:00 AMRAP
4 1-Arm DB Complex
  *1 Hang Clean + 1 Hang Clean + Front Squat, Then Switch Arms
50″ Front Rack Walking Lunges
25 Abmat Situps

04-26-18: Grace! Run! Grace!

WOD:
for Time
Skinny Grace – 30 CnJ 95/65
*Rest Exactly 5:00
Run 1 Mile
Skinny Grace – 30 CnJ

04-25-18: NFT Wednesday

WOD:
8 Rounds NFT
5 CG Bench Press (add weight each round)
10 Cal Assault Bike
100m D Ball / Keg / Odd Object Bear Hug Carry*
*If you set down the load during the carry, 5 burpee penalty.

04-24-18: Nice Weather = Run!!!

Skill:
Backsquats
8@40%
6@50%
4@60%
1st and Last Rep:  2 Second Pause

WOD:
20 AMRAP
800m Run / 40 Cal AB
30 Abmat Situps
15 Burpees
10 Cal Row
400m Run / 20 Cal AB
50′ Walking Lunges
20 Abmat Situps
At End of 2 Rounds, Use Remaining Time for MAX Cal on AB

04-23-18: MOQ #2-ish

Skill:
Front Squat (from the ground if possible)
5@35/45/55%
3@65/75%

WOD:
4 Rounds – 15  Time Cap
25 CTB Pullups
5 Cleans @85% 1RM

04-20-18: MOQ WOD 3

WOD:
20′ AMRAP
50 Wallballs
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles
50 Cal Row
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles

04-19-18: PitFall

Skill:
Backsquats
5 @ 45/55%
4 @ 60/65%

WOD:
Pitfall – 5 Rounds
400m Run or 20 Cal Assault Bike
3 Backsquats @ 75%
1-2 Runs on Ring/Rope Course
15 Abmats/10 GHD