Wednesday Wod 3.7.18

Build To a 5 Rep Max Back Squat Then 7 Minutes AMRAP 3 Hang Squat Snatches 9 Pull-ups (Level 2 – C2B Pull-ups) Select a Challenging Load For each Round of 3 Optional Work Build To Your Heaviest 50′ Arm Over Arm Rope Pull Build To Your Heaviest 100′ Suitcase Carry (Use a KB or […]

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Tuesday Wod 3.6.18

A. 15 Minutes E90 (10 Sets) Snatch x 1 Perform These at Roughly 80% Record Makes/Misses B. 3 Sets, Not For Time 3 Rope Climbs (w/feet or legless) 12-15 Kipping Handstand Pushups 5 Bar Muscle-ups 50′ Handstand Walk This is Not for time, more for keeping your movement skills maintained…move well C. 20 Minutes AMRAP […]

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Tuesday Wod 3.6.18

20 Minutes AMRAP Run 400 Meters 9 Deadlifts Level 1 – 245/165# Level 2 – 315/205# Optional Work 3 Tough Sets Romanian Deadlift x 5 3 Tough Sets Barbell Good Morning x 10

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Monday Wod 3.5.18

18.2 Re-do. If there are any of you that are not planning to redo open events please let me know and I will program accordingly. My thoughts are that the open workouts should be re done. You guys have trained all year for this, we might as well put our best possible efforts into it. […]

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Monday Wod 3.5.18

5 Tough Sets Bench Press x 3 Then 18-15-12-9-6-3 Reps For Time Thruster Toes To Bar Level 1 – 95/65# Level 2 – 115/75# Optional Work Accumulate 200-300′ Handstand Walk Accumulate 2 Minutes Hollow Hold Or Rock

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Saturday Wod 3.3.18

Level 1 In Partners For Time 50 Pull-ups 50 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 50 Kettlebell Swings 70/53# 50 Pull-ups Level 2 In Partners For Time 20 Muscle-ups 80 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 80 Kettlebell Swings 70/53# 20 Muscle-ups

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Saturday Wod 3.3.18

A. 15 Minutes E90 Back Squat x 3 @60-65% This is mainly to get blood flow to the legs to faciliate recovery from yesterday. Don’t go too heavy here. B. Build To a Heavy 2-Rep Push Jerk C. For Time 15 Muscle-ups 30 Kettlebell Swings 70/53# Run 800 Meters 30 Kettlebell Swings 70/53# 15 Muscle-ups […]

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