12-09-16: 3 Bars of Death-ish

WOD:  NFT
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press
Clean

12-08-16: Row, Row, Row Your Boat

Skill:
Snatch
5@50, 4@60, 3@70%
4@65, 3@75, 2@85%

WOD 1.
1000m Row x 3 Repeats
Grab a Partner, Rest While They Row and Then Swap x 3
No Partner?  Rest the Time it Took You to Row Your 1000

WOD 2.
50 DU / 150 Singles
50 OHS   75/55
50 DU / 150 Singles

12-07-16: 3 Rounds and Some Rowing

Skill:
Thusters
5@50/55%
4@60/65%
3@70/75%
2@80%

WOD 1:
3 Rounds for Time
30 Medball Situps
400m Run
10 Medball Cleans
200m Row

WOD 2.  Optional Conditioning
750m Row 
Rest 2:00
500m Row
Rest 1:00
250m Row

12-06-16: Ladder Up / Ladder Down!

Skill:
1.  Clean & Jerk
5@50%, 4@60%, 3@70%
Then, 5@55%, 4@65%, 3@75%

2.  20 Push Jerks @ 65% of 1RM – As Few Breaks as Possible

WOD:
1-2-3-4-5-6-7-……
1 Arm DB Snatch Rt. Arm   60/30
1 Arm DB Snatch Lt. Arm
Goblet Squat
Deadlift   100% BW/75%/50%
At 6:00 Mark, Rest 1:00 Then 7:00-15:00 Ladder Down!  Pick Up Where You Left off and Go Back Down the Ladder in Reverse!

12-05-16: Monday Mash Up

WOD 1.  0:00-10:00
21-15-9
GHD / 2x Abmat Situps
HSPU / HR Pushup w/2 Second Pause at Top
OHS  115/65

WOD 2.  10:00-25:00
3 Rounds
50 DU / 150 Singles
25 KB American  53/35
5 Power Cleans   185/105

WOD 3.  25:00-40:00
5 Rounds 
15 Wallballs
10 Burpees
5 MU / 10 Pullups

11-30-16: 3 Rounds

Skill:
Clean & Jerk Wave
5@55%, 4@65%, 3@75%, 2@85%
Then 3@75%, 2@85%, 1@90%

WOD:
3 Rounds for Time
5 Cleans   165/105
10 Pullups
5 Shoulder to Overhead
10 Ring Dips
5 Front Squats
10 Pistols

11-29-16: Row, Wallball, Repeat

Skill:
Deadlifts
8@45%
5@55,65,75%
3@85,90%

WOD:
5 Rounds of 5:00 EMOM
20/15 Calorie Row
20 Wallballs – Must be Unbroken

11-28-16: All the Swings

Skill:
Backsquats
8@35%
5@45, 55, 65%
5@70, 75%

WOD:
75 Abmats
100 KB Swings American  70/44
  *Each time you break the KB Swings, do 25 DU/75 Singles
75 Abmats

11-25-16: Black Friday Fun!

Skill:
15:00 to Find Heavy
3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead

WOD:
20:00 AMRAP
8 Deadlifts   225/145
8 HSPU / 14 HRPU
16 Walking Lunges
400m Run

11-24-16: Happy Thanksgiving!

As Teams of 2-3:

WOD 1:
150 Wallballs
*While 1 teammate performs wallballs, other teammates perform burpees – swap places as needed.  Total burpees = seconds off WOD time.

WOD 2:
12:00 AMRAP
200m Repeats / Total Calorie Row
*One teammate rows, one runs, one rests.  Swap when teammate running comes back in.  Score is Total Calories Rowed.