Saturday Wod 8.15.20

5 Tough Sets Bench Press x 3 In Partners, For Time 40 Pushups 27 Synchronized Thrusters 30 Push-Ups 21 Synchronized Thrusters 20 Push-ups 15 Synchronized Thrusters Level 1 – 65/45# Level 2 – 95/65#, Bar Dips Level 3 50 Ring Dips 27 Synchronized Thrusters 40 Ring Dips 21 Synchronized Thrusters 30 Ring Dips 15 Synchronized […]

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Friday Wod 8.14.20

10 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – 1-3 Strict Muscle-ups or 3 Ring Transitions 4 Rounds For Time 20 Russian Swings 20 Sit-ups Level 1 – 53/35# Level 2 – 70/53# Level 3 – 10670#, GHD Sit-ups

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Thursday Wod 8.13.20

20 Minutes E120 (10 Sets) Clean Pull + Power Clean + Clean 5 Sets 4 Stop Halting Clean Deadlift x 1 (2”, Below Knees, Above Knees, Mid Thigh) Perform These at 100-110% of 1RM

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Wednesday Wod 8.12.20

For Time Bike 1.2 Miles 100 Double Unders 400 Meter Run 20 Burpee Box Jump Overs 24/20” 400 Meter Run 100 Double Unders Bike 1.2 Miles

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Tuesday Wod 8.11.20

5 Tough Sets 3 Push Press + 1 Jerk (Aim For Heavier Than Last Week) 5 Rounds For Time 14 Single Arm DB Snatches 14 Toes To Bar Level 1 – 40/25#, Hanging Tucks Level 2 – 50/35# Level 3 – 70/50#

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Monday Wod 8.10.20

5 Tough Sets Back Squat x 3 @33X1 (Aim For Heavier Than Last Week) 10 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Wall Ball Shot Level 1 – 14/10# Level 2 – 20/14#

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Saturday Wod 8.8.20

5 Tough Sets Weighted Dip x 3 Level 1 In Partners, 2 Rounds For Time 50 Burpees (Target) 50 Calorie Assault Bike Level 2 – 60 Reps of Each Level 3 – 70 Reps Of Each 1 Partner Works/Time

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Friday Wod 8.7.20

10 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – 1-3 Strict Muscle-ups or 3 Ring Transitions 7 Rounds For Time 9 Pull-ups 11 Deadlifts 25 Double Unders Level 1 – 135/95#, Jumping Pull-ups Level 2 – 205/135#

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