Skill: Bench
E2MOM - percentages of 1 rm Bench
0:00-2:00 10 reps @ 50%
2:00-4:00 8 reps @ 60%
4:00-6:00 6 reps @70%
6:00-8:00 4 reps @ 80%
8:00-10:00 2 reps @ 90%

WOD: 3 Rounds for Time

Skill: Front Squat E90 seconds for 8 rounds
Work up to a heavy two

WOD: Partner WOD - partner completes full round
6 min AMRAP
5 Shoulder to Overhead 135/95
5 Front Squats

Score: FS wgt/ time

Skill: 4 rounds for time
400 m run
10 box jump overs 24/20
12 min cap

WOD: 12 min AMRAP
3 Deadlifts 155/105
4 Power Cleans 155/105
50 Double Unders

Skill: Power Snatch in 15 min
Find today’s heaviest

WOD: EMOM for 10 min
4 Power Snatches @ 70-75% of today’s heaviest
4 Burpees

Score: PS weight/rounds completed

 

18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 cal row

FRIDAY NIGHT LIGHTS!!! Don’t forget that this year it starts at 5:30 pm!

Skill: Run 1 mile for time or 2k row for time

WOD: EMOM for 12 min
Min 1: 12 DB Step Ups (AHAP)
Min 2: 12 Pull Ups
Min 3: 12 Pistols

Rest 3 min then:

For time:
12 DB Step Ups

Skill: Handstand Walk Double Tabata (8 min)
Subs: Around the box or wall walks

WOD: For time
50 Double unders (100 singles)
40 Sit Ups
30 RKB Swings 70/53
40 Sit Ups
50 Double unders