Skill of the Day: Thruster

CrossFit WOD
FRAN
21-15-9 Thrusters and Pullups
then...
ANNIE
50-40-30-20-10 Double Unders and Situps

Foundations WOD
FRAN at a various weights
then...
ANNIE
If substituting singles for Double Unders then 4:1 on the rotations

Skill of the Day: Ground to overhead (GTO)

CrossFit Wod
for time
30 GTO 135/95
or 
GRACE: 30 Clean and Jerk 135/95
then
9 min AMRAP
50 DU
10 HRPU
10 C2B

Foundations WOD
for time
30 GTO various weights
then
9 min AMPRAP
100 singles on rope
10 HRPU
10 C2B

Skill of the Day: Deadlift

Deadlift 1-1-1-1-1-1-1 20 min cap
then...
CrossFit WOD
50 squats
30 Box Jumps 24/20
20 DL 225/175
50 squats
30 Box Jumps 24/20
20 DL 185/135
50 Squats 
30 Box Jumps 24/20
20 DL 135/95

Foundations WOD
various heights and weights
50 squats
30 Box Jumps 
20 DL
50 squats
30 Box Jumps
20 DL
50 Squats 
30 Box Jumps 
20 DL 

Skill of the Day: Survival
CrossFit WOD
3 Rounds of 7 Deadlifts 315/185# +3 Muscle ups
+
3 Rounds 21 Wallballs 20/14# + 21 T2B
+
100M plate carry 100/70# + 28 Burpee Box Jumps
+
100M Plate carry 100/70# + 2 Muscle ups

Foundations WOD
3 Rounds 7 Deadlifts 155/95# + 10 Pull ups any way
+
3 Rounds 21 Wallballs + 21 ABMAT situps
+
100M Plate Carry 55/35# + 14 Burpees
+
100M Plate Carry 55/35# + 5 Pull ups anyway 

Skill of Day: Med Ball Cleans

CrossFit WOD
5 rounds
5 Squat Clean Thrusters 135/95#
10 C2B

Foundations WOD
5 Squat Clean Thrusters 95/45#
10 Pullups any way

Skill of the day: Kettlebells
CrossFit and Foundations WOD
 
4 Tabata drills in a row with a one minute rest in between rounds.
KB Swings
KB Clean and Jerk
KB Front Squat
KB Snatch

Skill 'o' the Day: Ring Dips

CrossFit WOD
20 minute AMRAP
2 Muscle Ups
4 Handstand Pushups
10 KB Swings (75% of normal effort)

Foundations WOD
20 minute AMRAP
4 pullups (band assisted or not)
8 HRPU
10 KB Swings (various weights)

Skill of the Day - Thruster

CrossFit WOD
Backsqat 1-1-1-1-1-1
then...
14 min AMRAP
7 Thrusters 65/95
12 Box Jumps

Foundations WOD
Backsqat 1-1-1-1-1-1
then...
14 min AMRAP
7 Thrusters 35/75
12 Box Jumps

Small
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
For Time
**to be completed in teams