Partner WOD Saturday

1000m Row / static DL hold (185/115)

40 Clean and Jerks (135/95)/ alternate

40 Slam Ball Burpees / alternate

50 Wall balls / rig hang hold

50 toes to bar / plank

10 Sand bag runs 100m / alternate

Flex Friday 1-19-18

Strength

Snatch Complex

3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance

WOD

5min AMRAP

2 Hang Squat Clean (155/105)

5 Pullups (RX+ 2 Bar MU)

2 Burpees

Cashout- work the gun show!

Thursday 1-18-18

Strength

Bench Press

10-8-6-4-2

Total volume

WOD

For Time- Complete in any order

50 WB (20/14)

50 DB Snatches (50/35)

50 Push-ups

50 Calorie Row

50 back extension (Superman)

Cashout– Group Stretch

Wednesday 1-17-18

Strength

10:00 EMOM

2 Power Cleans

Add weight every 2min

WOD

10:00min AMRAP

6 Sprints (20m)

12 T2B

15 Box Jump overs (24/20)

Cashout– ME KBS (62/35)

Tuesday 1-16-18

No skill

Open WOD 17.5

10 RFT

9 Thrusters (95/65)

35 Double Unders

30min Time cap

Cashout- group mobility

Monday 1-15-18

Strength

OHS

3-3-3-3-3

WOD

9-8-7-6-5-4-3-2

DL (245/155)

Burpees over Bar

C2B

Cashout– 400m run for time

1-12-18

Strength

Squat Cleans

3-3-3-3-3….

WOD

5-10-15-20-15-10-5

Hang Power Cleans (115/85)

WB (20/14)

Thursday 1-11-18

Skill

10:00mun EMOM

Even- DU’s ME for 30 sec/ Rest 30

Odd- Bench Press ME (155/95) for 30sec/ Rest 30

Partner WOD

20min AMRAP

Alternate movements of…

20 Cal Row

12 Pull-ups

12 S2OH (135/95)