08/20/2019

Strength/Skill

Front Squat + Split Jerk 5x(3+1)
5 Rounds @ 2:30
3 Front Squats +1 Split Jerk
Start @ 40% add weight per round

WOD

AMRAP 15
15 yd Front Rack Lunge (50/35)
30 S2OH (95/65)
45 Air Squats
30 S2OH
15 yd Front Rack Lunge 

08/17/2019

9:00 AM Class
Partner WOD
For Time
100 Calorie Row (switch every 25 cal)
50 SA OH Lunge 50/35 (total)
100 Calorie Bike (switch every 25 cal)
50 Burpees (total)

10:00 AM Barbell Club

Power Clean + Front Squat + Jerk
5 Rounds @2:00
5 x (1+1+1) @ 80% of 1RM
Clean & Jerk 5×1 @ 80-85%
5 Rounds @2:00
1-1-1-1-1
Clean Pull 4 x 3, ascending

08/15/2019

Strength/Skill

Back Squat 5×3
5 rounds @ 2:00 3-3-3-3-3
add weight/round starting at 60%

WOD
For Time
21 Front Squats (95/65)
200m Run
15 Front Squats
200m Run
9 Front Squats
200m Run
6 Front Squats
200m Run
3 Front Squats

08/12/2019

Strength/Skill

Front Squat 6×2
6 Rounds @ 2:00
2 reps @ 51X1 Tempo

WOD

2 RFT
20 Thrusters (95/65)
30 Box Jumps (24″/20″)
20 Wallballs (20/14)

Rest 2 Minutes

08/10/2019

9:00 AM Class

1600 m Partner Run
50 Manmakers (50/35)
800 m Partner Bike
40 Pistols
400 m Row each
30 yd Partner Carry
200 DUs Total Partnered

Scaled:
Partner Carry=Farmers Carry 50/35
DU’s=SU’sx2

10:30 AM Barbell Club

No-foot no-hook snatch 4×2
4 rounds @ 2:00
light 60%-70%
High hang snatch + snatch 5x(1+1)
5 rounds @ 2:00
(1+1) @ 80%
Front squat 4×3
4 rounds @ 2:00
Start @ 70% increase by 5% per round

08/09/2019

Strength/Skill

Tall Clean + Split Jerk 5 x 2
5 Rounds @ 2:00
2-2-2-2-2
add wieght/round

WOD

AMRAP 20
5 Hang Cleans (135/95)
20 Sit Ups
10 T2B
20 Sit ups
15 Pull Ups