Tuesday Wod 5.21.19

Level 1 8 Minutes AMRAP 8 Deadlifts 245/165# 12 Toes To Bar Rest 4 Minutes 8 Minutes AMRAP 8 Front Squats 115/75# 12 Pull-ups Level 2 8 Minutes AMRAP 8 Deadlifts 275/185# 12 Toes To Bar Rest 4 Minutes 8 Minutes AMRAP 10 Sandbag Squats 100/65# 12 C2B Pull-ups Optional Work 20 Minutes E120 (10 […]

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Monday Wod 5.20.19

5 Tough Sets 3 Push Press + 1 Jerk Level 1 3 Rounds For Time 20 Single Arm Alternating DB Snatches 50/35# 10 Handstand Pushups Level 2 3 Rounds For Time 20 Single Arm Alternating DB Snatches 70/50# 20 Handstand Pushups Optional Work 7 Minutes Sandbag Clean and Press Select a Load You Can Move […]

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Saturday Wod 5.18.19

Level 1 3 Rounds For Time 30 Supine Ring Rows 30 Overhead Reverse Alternating Lunges 95/65# 30 Wall Ball Shots 20/14# Level 2 In Partners, 3 Rounds For Time 20 Muscle-ups 30 Overhead Reverse Alternating Lunges 115/75# 30 Wall Ball Shots 30/20# Lunges and Wall Ball Shots Synchronized

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Friday Wod 5.17.19

5 Rounds 2 Minutes AMRAP Run 200 Meters Row As Many Calories As Possible With Remaining Portion of 2 Minutes Rest 4 Minutes Between Sets

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Thursday Wod 5.16.19

10 Minutes EMOM Hang Snatch x 1 5 Tough Sets Back Squat x 5 @33X1 Optional Work 3 Tough Sets DB Bulgarian Split Squat x 5 @31X0 (3 Second Decent) 3 Tough Sets Snatch Grip Romanian Deadlift x 8

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Wednesday Wod 5.15.19

10 Minutes EMOM Min 1 – 50′ Handstand Walk Min 2 – Single Leg Weighted Hip Abduction x 8/Leg 3x, 1 Minute/Exercise Toes To Bar Assault Bike For Calories Box Jump Over 24/20” Rest 1 Minute Optional Work 10 Minutes EMOM Bar Muscle-up Select a Number of Unbroken Muscle-ups And Practice Efficiency 3 Tough Sets […]

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Tuesday Wod 5.14.19

5 Rounds For Time 15 Hang Power Cleans 25 Bar Facing Burpees 50 Double Unders Level 1 – 155/105# Level 2 – 185/125# Optional Work For 10 Minutes 6 Over The Shoulder Sandbag Cleans 150/100# 50′ Suitcase Carry, Left 50′ Suitcase Carry, Right 15 Seconds L-Sit (Use Farmer Bars for Carry, Go Heavy)

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Monday Wod 5.13.19

7 Tough Sets Jerk x 1 Pause 3 Full Seconds Receiving Level 1 5 Rounds For Time 7 Push Press 115/75# 9 Front Squats 115/75# 15 Pull-ups Level 2 – 135/95#, C2B Pull-ups Optional Work 5 Tough Sets Single Arm Strict Press x 5 (Dumbell or Barbell) Built To a Heavy Set Close-Grip Overhead Squat […]

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