Saturday Wod 11.17.18

“Eva” 5 Rounds For Time Run 800 Meters 30 Pull-ups 30 Kettlebell Swings 70/53# If Modified To Partners, Reps Are Split Runs Must Be Completed Together

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Friday Wod 11.16.18

5 Tough Sets Back Squat x 4 @33X1 Then 9 Minutes AMRAP 3-6-9-12-15-18…Reps Of DB Cluster (Squat Clean/Thruster) 45/30# Level 1 – 8 Pushups After Each Set of Clusters Level 2 – 8 Ring Dips After Each Set of Clusters Optional Work 3 Tough Sets Barbell Hip Thrusts x 10

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Thursday Wod 11.15.18

10 Minutes EMOM Min 1 – 30 Seconds Tall Kneeling Band Press/Side Min 2 – Single Leg DB RDL x 6 (Compare to 11/1, Add Resistance) Then 5 Rounds, Not For Time 3 Turkish Get-ups Alternating Arms 1 Minute Alternating Lying Leg Raises Minimize Rest But Don’t Speed Through This Level 1 – 53/35# Level […]

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Wednesday Wod 11.14.18

18 Minutes AMRAP 5 Power Cleans 9 Toes To Bar 50 Double Unders Each Round ad 10/5# To Barbell Starting Loads: Level 1 – 95/65# Level 2 – 135/95# Level 2+ – 165/110# Optional Work 3 Tough Sets Snatch Grip Romanian Deadlift x 10

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Tuesday WOD 11.13.18

5 Tough Sets Bench Press x 3 @22X1 (Pausing 2 Full Seconds at Chest) Then For Time 100 Overhead Squats Every Minute On The Minute Perform 6 Bar Facing Burpees Level 1 – 75/55# Level 2 – 95/65# Level 2+ – 115/75#

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Monday Wod 11.12.18

Today’s WOD is being put to a vote between the two Hero workouts “Badger” and “Viola 2.” View our story on Instagram to cast your vote! 8am, 9am, and 10am only today.

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Saturday Wod 11.10.18

“Cindy” 20 Minutes AMRAP 5 Pull-ups 10 Pushups 15 Air Squats Optional Work 20 Minutes Easy Recovery Bike Lower Intensity Here To Fasciliate Recovery From All The Leg/Hip Work This Week

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Friday Wod 11.9.18

5 Tough Sets Front Squat x 4 @24X1 (More Weight From 10/26) Then For Time 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders Level 1 – 45/30# Level 2 – 70/45# Optional Work Build To Your Heaviest Set Single Arm DB Overhead […]

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