Saturday Wod 1.25.20

5 Tough Sets Weighted Strict Pull-up x 5 In Partners 7 Rounds For TIme Run 200 Meters 24 Renegade Rows Level 1 – 30/20# Level 2 – 45/30#

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Friday Wod 1.24.20

2 Rounds 8 Minutes AMRAP 2 Power Cleans 8 Deadlifts 14 Wall Ball Shots Rest 5 Minutes Between Rounds 1st Round Level 1 – 115/75# Level 2 – 155/105# Level 3 – 185/125# 2nd Round Level 1 – 95/65# Level 2 – 135/95# Level 3 – 155/105#

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Thursday Wod 1.23.20

10 Minutes EMOM Min 1 – Suitcase Carry x 50′ Arm Min 2 – Turkish Get-up x 1/Side (Something Heavy) Level 1 For Time 50 Burpee Pull-ups Level 2 – Bar Outside Standing Reach Level 3 For Time 30 Burpee Muscle-ups

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Wednesday Wod 1.22.20

18 Minutes AMRAP 15 Toes To Bar 15 Russian Swings 40 Double Unders Level 1 – 53/35# Level 2 – 70/53# Level 3 – 106/70# Optional Work 4 Sets Romanian Deadlift x 6-8 10 Minutes Practice Triple Unders

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Tuesday Wod 1.21.20

20 Minutes To Establish Your Heaviest Load 3 Position Clean Above Knee, Below Knee, Floor Same as 2 Weeks Ago, But in Reverse Order 20 Minutes To Establish Your Heaviest Load Jerk x 2 (Pause 2 Full Seconds Receiving 1st Rep Optional Work 3 Tough Sets DB Shoulder Lateral Raise x 10 3 Tough Sets […]

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Monday Wod 1.20.20

7 Sets Back Squat x 1 Perform These at 90-95% of 1RM For Time 1000 Meter Row TT Optional Work 3 Tough Sets Barbell Hip Thrust x 10 3 Tough Sets Barbell Reverse Lunge x 10 (From Rack)

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Saturday Wod 1.18.20

5 Tough Sets Strict Weighted Dip x 5 (Compare to 12/28, and Go For More) In Partners, Complete For Time 100 Burpees 125 Wall Ball Shots 150 Kettlebell Swings Non Working Partner Holds Push-up Plank Level 1 – 20/14, 35/26# Level 2 – 20/14#, 53/35# Level 3 – 30/20#, 70/53#

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Friday Wod 1.17.20

Level 1 3 Rounds, For Max Reps 1 Minute/ Exercise and Rest Double Unders Sit-ups 40′ Shuttle Runs Pull-ups Box Jump Overs 24/20” Rest Level 2 – GHD Sit-ups, C2B Pull-ups

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Thursday Wod 1.16.20

5 Tough Sets Strict Press x 5 12 Minutes AMRAP 12 Single Arm DB Push Press 12 Single Arm Alt. DB Snatches 30′ Single Arm Front Rack Lunges/Side Level 1 – 30/20# Level 2 – 50/35# Optional Work 10 Minutes EMOM Split Jerk x 1 Perform These at 85% of 1RM Practice Efficiency of Movement

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