Saturday Wod 10.28.17

A. For Time 10 Deadlifts 315/205# 15 Toes To Bar 20 Power Cleans 135/95# 25 Calorie Assault Bike 30 Single Arm DB Snatches 55/35# 25 Calorie Assault Bike 20 Power Cleans 135/95# 15 Toes To Bar 10 Deadlifts 315/205# B. Optional Spend 20 Minutes Run, Row, Bike, Or Swim Mild To Moderate Heart Rate, Not […]

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Friday 10.27.17

A. 7 Tough Sets Strict Press x 3 B. Build To A Heavy 100′ Suitcase Carry (Don’t Go So heavy it gets sloppy) C. 35 Minutes, Every 7 Minutes (5 Sets) Row 500 Meters 30 Wall Ball Shots 30/20# 10 Bar Muscle-ups Rest 10 Minutes D. 3 Rounds 20 Seconds L-Sit 50′ Handstand Walk

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Friday Wod 10.27.17

Establish a 1 Rep Max Jerk Then Level 1 11 Minutes AMRAP 3 Push Press 135/95# 6 C2B Pull-ups 6 Bar Dips 25 Double Unders Level 2 11 Minutes AMRAP 3 Shoulder To Overheads 185/125# 3 Muscle-Ups 25 Double Unders

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Thursday Wod 10.26.17

Establish a Max Distance Handstand Walk Then Level 1 5 Rounds For Time 10 L-Arm Russian Swings 53/35# 10 R-Arm Russian Swings 53/35# 15 Box Jump Overs 24/20” Level 2 10 L-Arm KB Snatch 53/35# 10 R-Arm KB Snatch 53/35# 15 Box Jump Overs 30/24”

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Wednesday Wod 10.25.17

A. 3 Tough Sets Weighted Strict Pull-up x 5 3 Tough Sets Ring Dip x 6-10 Perform These Strict With 2 Second Pauses At Bottom and At Lockout 3 Sets of Ab Rollout x 10 B. 10 Minutes EMOM Deadlift x 3 @50% of Estimated 1RM Loop a Blue Band Around Feet/Bar Pull With Speed […]

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Monday 10.23.17

A. 6 Minutes EMOM Muscle Snatch + Snatch Push Press + Snatch Balance Men – 45#, Women – 35# B. 20 Minutes, E120 (10 Sets) Snatch x 1 Start at 50% and Build C. 4 Minutes AMRAP 9 Push Press 135/95# 11 C2B Pull-ups 30 Double Unders Rest 4 Minutes 6 Minutes AMRAP 9 Push […]

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Monday Wod 10.23.17

15 Minutes E90 Snatch x 1 Then With a 9 Minute Running Clock… Perform 75 Double Unders Then AMRAP with The Remaining Time 5 Hang Power Cleans 13 Toes To Bar Level 1 – 155/105# Level 2 – 205/135#

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