Saturday Wod 6.16.18

Levels 1 and 2 In Partners: 150 Pull-ups Run 400 Meters 75 Synchro Air Squats Run 400 Meters 100 Pushups Run 400 Meters Optional Work 3 Tough Sets Dead Stop Deadlift x 5 3 Tough Sets Good Morning x 10

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Friday Wod 6.15.18

A. Build To Your Heaviest Set Clean Pull + Clean (No Drops Between Reps) B. For Time 50 Handstand Pushups 50 Toes To Bar 50 Calorie Assault Bike 50 DB Box Step-Overs 24/20” 50′ R-Arm DB Overhead Lunge 70/50# 50′ L-Arm DB Overhead Lunge 70/50#

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Friday Wod 6.15.18

Level 1 For Time 25 Handstand Pushups 30 Toes To Bar 30 Calorie Assault Bike 30 DB Box Step-Overs 24/20” 50′ R-Arm DB Overhead Lunge 45/30# 50′ L-Arm DB Overhead Lunge 45/30# Level 2 For Time 50 Handstand Pushups 50 Toes To Bar 50 Calorie Assault Bike 50 DB Box Step-Overs 24/20” 50′ R-Arm DB […]

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Thursday Wod 6.14.18

10 Minutes EMOM MIn 1 – Double Or Triple Under x 10-30 Min 2 – 50′ Handstand Walk Add Obstacle If Possible Then For Time 50 Alternating DB Snatches 50/40 Calorie Row Level 1 – 45/30# Level 2 – 70/45#

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Wednesday Wod 6.13.18

7 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st Jerk) Then 7 Minutes AMRAP 20 Wall Ball Shots 40 Double Unders Level 1 – 20/14# Level 2 – 30/20# Optional Work 3 Sets Barbell Z Press x 8 3 Sets Single Arm DB Strict Press x 5 2 Sets L-Sit x 30 Seconds

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Wednesday Wod 6.13.18

A. 7 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st Jerk) B. 7 Minutes AMRAP 20 Wall Ball Shots 30/20# 40 Double Unders C. 3 Sets Barbell Z Press x 8 3 Sets Single Arm DB Strict Press x 5 2 Sets L-Sit x 30 Seconds

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Tuesday Wod 6.12.18

A. 15 Minutes EMOM Minutes 1-5 – Muscle Snatch x 1 Minutes 6-10 – Power Snatch x 1 Minutes 11-15 – Squat Snatch x 1 Goal is To Increase Load Each Minute B. 5 Tough Sets Front Squat x 3 @33X1 C. 3 Tough Sets Barbell Hip Thrust x 10

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