02-16-17: Arms or Legs?

Skill:
Sumo Deadlift
5@40/45%
4@50/55%
3@60/65%

WOD:
14 AMRAP
5 1 Arm DB Snatch Right Arm
4 1 Arm OHS Rt Arm
5 1 Arm DB Snatch Left Arm
4 1 Arm OHS Lft Arm
200m Run

02-15-17: Squat Clean City

Skill:
Snatch (Squat or Power)
5@40/50/60/70%

WOD:
I.  For Time
30 Squat Clean & Jerk  155/105

II.  Not for Time, but Not Optional
Core Work:
25 Sit Ups / 20 GHD
:30 L Sit Hold – Pull Up Bar
x 3 Rounds

02-14-17: Show Your (Burpee) LOVE Day!

Skill:
Front Squats
8@40/45%
6@50/55%
4@60%

WOD:
2:00 EMOM – 4 Rounds
0-2:00:  6 Deadlift  225/135; 15/10 Cal Row
2:00-3:00:  Max Burpees
3:00-4:00 Rest
Repeat x 3

02-13-17: Can you Squat alot?

Skill:
Clean & Jerk
5@50%
4@60%
3@70%
2@80%

WOD:  For Time:
800m Run
30 Pull Ups
60 Airsquats
30 Clean and Jerk  135/95
60 Airsquats
30 Pullups
800m Run

02-09-17: 8 Rounds with Head Wind

If you Missed Yesterday, That’s Your Skill and WOD Today!  Enjoy!

WOD:  
8 Rounds NFT
9 KB Swings Russian – Heavy!
25 DU / 75 Singles
9 Jumping Air Squats
200m Run

02-08-17: Wednesday’s Quatro

Skill:
I.  1 Set of 20 Backsquats

WOD:
17:00 Minute Total AMRAP Ladder 3-6-9-12-15…..

II.  0:00-5:00
Power Cleans   135/85
Box Jumps

5:00 – 7:00
Rest

III.  7:00 – 10:00
750m/500m Row
Max TTB

10:00-12:00
Rest

IV.  12:00-17:00
Deadlifts  225/135
Box Jumps

02-07-17: Taste the Rainbow…AKA Jacob’s Ladder

Skill:
Overhead DB Walking Lunges
Start Light, Do 6/Arm then Go Up 
5 Rounds to Get Heavy

WOD:
I.  Jacob’s Ladder – 10 Minutes to get to Heaviest Possible
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press

II.  Go Fast
400m Run
500m Row
200m Run
250m Row

02-06-17: Monday Fun Day

Skill:
Strict Press
10@40/50%
8@60%
6@70%
4@80%
Max Reps @ 90%

WOD I.  For Time
12-9-6
Clean & Jerk  185/105
Bar MU / 2x Pullups

Rest a little

WOD II.  3 Rounds for Time
400m Run
5 Front Squats   185/105
250m Row

02-03-17: DL, PU, Burpees then Repeats…

WOD:
4 Rounds for Time
8 DL  225/135
4 Bar MU / 10 Strict Pull Ups
4 Bar Over Burpees

Rest 5:00 Then, Choose One:

A.  5 x 400m Run Repeats; Rest 2:00 Between Runs
B.  3000m Row

02-02-17: NFT and Bench….Whoot

Skill:
Strict Press
12@35%
10@45%
8@55%
6@65%
Max Effort @ 75%

WOD:
NFT but at least 5 Rounds
10 Unbroken CG Bench Press
20 Walking Lunges
200m Run
4 D Ball to Shoulder with Squat