Monday 11-12-18

W.O.D.
"McGhee"
30:00 AMRAP
5 Deadlifts (275/185)
13 push-ups
9 Box jumps (24/20)

Friday 11-9-18

W.O.D.
For time:
12 Power Snatch @ 115/80
10 Power Snatch @ 135/95
8 Power Snatch @ 155/105
6 Power Snatch @ 175/115

Rest 5:00

12 Power Snatch @ 95/65
10 Power Snatch @ 115/80
8 Power Snatch @ 135/95
6 Power Snatch @ 155/105
4 Power Snatch @ 175/115

Thursday 11-8-18

Strength
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

W.O.D.
3 Rounds:
2 Minute Assault Bike
2 Minute Row Calories
2 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds

*if not enough rowers, have heat 2 start when heat 1 is on the burpees

Wednesday 11-7-18

W.O.D.
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round

Accessory
5 Rounds:
3 strict weighted pull-ups
5 strict weighted Dips

Tuesday 11-6-18

W.O.D.
For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

Monday 11-5-18

W.O.D.
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)

Accessory
EMOM x 5
15 GHDSU

Friday 11-2-18

Strength
Every 2:00 x 7
work to a heavy Deadlift:
10-5-5-3-1-1-1

W.O.D.
AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)