06-23-17: Build that Cardio

Skill:
1.  6:00 EMOM
     6/4 Cal Row
2.  200m Sprint, Rest 1:00 x 3

WOD:
15:00 AMRAP
30 Situps
30 DU / 90 Singles
10 TTB
10 Burpees

06-22-17: Snatching and Deadlifts…Did you Fran?

Skill:
14:00 Alt EMOM
10/8 Cal Row
3 Touch & Go Snatch @ 60% 1RM

WOD:
A.  10-8-6-4-2
     Deadlifts  265/185
     HSPU

OR

B.  20-15-10-5
     Deadlifts  185/125
     200m Run
     10/8 Cal Row

06-21-17: Fran

Skill:
Thruster
5@45%
4@55/65/75%
2@85%
1@95%
2-3 Attempts at 1RM +

WOD:
Fran
21-15-9
Thrusters  95/65
Pullups

06-20-17: Bench Day!

WOD:
10 RNFT
5 Close Grip Bench Press
8 Russian KB Swings  70/53
10 Flutterkicks (2ct)
16 Plate Side Taps  45/25

Post WOD:
1:30 Max Bupees to Plate

06-19-17: 5 Rounds and a Run

Skill:
Hang Clean to Push Jerk
5@50%
4@60%
3@70%
2@80%
1@85%
3 Attempts to Establish 1RM Hang Clean

WOD 1: 
5 Rounds for Time
4 DL @ 75% 1RM Hang Clean
2 Power Cleans
1 Push Jerk
7 HSPU (Strict)

Rest 3-5 Minutes Then

WOD 2:  
800m Run/1000m Row for Time

06-16-17: Another Equalizer

Skill:
Strict Press
8@45%
5@55, 65, 75, 80%

WOD:
Equalizer 2
1000m Row
800m Run
10 Cleans  95/65
10 Bar Over Burpees
8 Cleans  135/85
8 Bar Over Burpees
6 Cleans  185/105
6 Bar Over Burpees
4 Cleans  225/125
4 Bar Over Burpees
2 Cleans  275/135
2 Bar Over Burpees

06-15-17: Ladder Time

Skill:
Deadlifts
8@45%
5@55/65/75%
Pick a next heavy 5rm if you feel good and form is perfect.

WOD:
12:00 Ladder
2-4-6-8-10-12….
HSPU
TTB
Wallballs  20/14

06-14-17: 20 AMRAP

Skill:
Snatch or Power Clean
5@50%
4@60%
3@70%
2@80%

WOD:
20:00 AMRAP
25 Russian KB Swings
5 Goblet Squats
400m Run
5 Goblet Squats
25 Abmat Sit Ups
400m Run

06-13-17: Three WOD Tuesday

WOD 1:
Death by Calories EMOM
2-4-6-8-10-12-14-16-18….Death

WOD 2: 
20 Push Jerks @ 65%
Fewest Breaks Possible

WOD 3:
8:00 AMRAP
30 DU / 75 Singles
3 Deadlifts  275/185

06-12-17: BMU Monday

Skill:
Backsquats
8@45%
5@55/65/75/80%

WOD:
10 RFT
2 BMU (Scale:  4 CTB / 6 Perfect Ring Rows)
5 Front Squats  135/85

Post WOD Core Work:
4 Rounds NFT
20 Abmat Situps
8 Seated DB Press