Monday Wod 5.21.18

Levels 1 and 2 Establish a 1RM Front Squat Then “Elizabeth” 21-15-9 Reps For Time Clean 135/95# Ring Dip We will be continuing some benchmarks this week, so there will be no optional work programmed. Give your full effort to the hour your working out.

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Monday Wod 5.21.18

A. Establish a 1RM Front Squat B. “Elizabeth” 21-15-9 Reps For Time Clean 135/95# Ring Dip Lesser volume this week to help with recovery as we hit our benchmarks. Resist the urge to do more, and give everything you have to what is programmed.

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Saturday Wod 5.19.18

Level 1 In Partners 2000 Meter Row (Switching Every 500) 200 Double Unders 2 Mile Run (Switching Every 400) Level 2 In Partners “Triple 3” For time: 3,000 Meter Row (Switching Every 500) 300 Double Unders 3 Mile Run (Switching Every 400) Level 2+ Individual Only “Triple 3” For time: 3,000 Meter Row 300 Double […]

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Friday Wod 5.18.18

5 Tough Sets Front Squat x 3 1st Rep is 33X1 Tempo Then Level 1 3 Rounds For Time 15 Overhead Squats 95/65# 3 Rope Climbs Level 2 3 Rounds For Time 15 Overhead Squats 135/95# 5 Rope Climbs Level 2+ 3 Rounds For Time 15 Overhead Squats 185/125# 5 Rope Climbs Optional Work 5 […]

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Thursday Wod 5.17.18

Mobility Calves/Ankles Level 1 3 Rounds 1 Minute AMRAP Each Exercise Deadlift 155/105# Pushup Assault Bike Calories Rest Level 2 3 Rounds 1 Minute AMRAP Each Exercise Deadlift 185/125# Ring Dip Assault Bike Calories Rest

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Wednesday Wod 5.16.18

5 Tough Sets Weighted Pull-up x 3 Then Level 1 9 Minutes AMRAP 30 Double Unders 10 Pull-ups Level 2 9 Minutes AMRAP 30 Double Unders 10 C2B Pull-ups Level 2+ 9 Minutes AMRAP 30 Double Unders 15 C2B Pull-ups Optional Work 5 Minutes Practice Triple Unders 5 Rounds Ski Erg 500 Meters Rest 30 […]

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