Wednesday Wod 11.13.19

5 Tough Sets Jerk x 1 Pause 2 Full Seconds Receiving Level 1 7 Rounds For Time 30 Double Unders 5 Push Press 115/75# Level 2 – 155/105# Level 3 – 185/125#, STO OK Optional Work Build To a Max 50′ Overhead Yoke Carry 4 Tough Sets Tricep Pressdown x 8 Pause 1 Full Second […]

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Tuesday Wod 11.12.19

5 Tough Sets Strict Weighted Dip x 5 Back Squat 5-4-3-2-1 Reps Optional Work 10 Minutes EMOM Select a Challenging Number of Unbroken Bar Muscle-ups and Work Through Each Minute on The Minute (No Chicken Wings)

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Monday 11.11.19

Schedule Reminder – 8am, 9am, and 4:30pm Classes Only Today Veterans Day Hero Workout “Armistice” 11 Minutes AMRAP 11 Power Cleans 135/95# 11 Bar Facing Burpees 19 Deadlifts 135/95# 18 Pull-ups

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Saturday Wod 11.9.19

In partners, Complete 4 Rounds For Time 20 Power Cleans 30 Toes To Bar Run 400 Meters Level 1 – 115/75# Level 2 – 155/105# Level 3 – 185/125#

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Friday Wod 11.8.19

Open 20.5 For Time 40 Muscle-ups 80 Calorie Row 120 Wall Ball Shots 20/14# Scaled For Time 40 Pull-ups 80 Calorie Row 120 Wall Ball Shots 14/10# Reps Can Be Partitioned Any Way, 20 Minute Time Cap

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Wednesday Wod 11.6.19

5 Minutes AMRAP 7 Sandbag Squats 10 Russian Swings 25 Double Unders Rest 5 Minutes Repeat Level 1 – 75/50#, 53/35# Level 2 – 100/75#,70/53# Level 3 – 125/100#, 106/70# Optional Work 5 Tough Sets Front Squat x 2

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Tuesday 11.5.19

5 Tough Sets Strict Press x 5 5 Tough Sets Deadlift x 3 (Dead Stop) Optional Work 3 Tough Sets Reverse Grip Tricep Pressdown x 10 3 Tough Sets Single Leg Good Morning x 10

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