Monday Wod 10.8.18

Establish a 1 Rep Max Weighted Dip Then 11 Minutes AMRAP Level 1 25 Russian Swings 70/53# 12 Ring Dips Level 2 20 Russian Swings 106/70# 4 Muscle-ups Level 2+ 25 Russian Swings 106/70# 7 Muscle-ups

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Saturday Wod 10.6.18

In Partners Level 1 15 Minutes AMRAP 40 Wall Ball Shots 20/14# 20 Burpee Box Jump Overs 24/20” Level 2 15 Minutes AMRAP 40 Wall Ball Shots 30/20# 20 Burpee Box Jump Overs 24/20”

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Friday Wod 10.5.18

12 Minutes EMOM Min 1 – Toes To Bar x 4-6 @31X0 Min 2 – Hip Extension x 5 @10X3 Min 3 – 30 Double Unders Then “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Shoulder To Overheads Use 155/105# For All Movements Optional Work 4 Tough Sets Single Leg Romanian […]

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Thursday Wod 10.4.18

Level 1 For Time Run 200 Meters 15 Bar Dips Run 400 Meters 13 Bar Dips Run 800 Meters 11 Bar Dips Run 1600 Meters 9 Bar Dips Level 2 For Time Run 200 Meters 7 Bar Muscle-ups Run 400 Meters 6 Bar Muscle-ups Run 800 Meters 5 Bar Muscle-ups Run 1600 Meters 4 Bar […]

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Wednesday Wod 10.3.18

15 Minutes E90 (10 Sets) Hang Snatch(Below Knee) x 1 Then 5 Tough Sets Front Squat x 1 Accumulate Volume, Not Necessarily 1RM Optional Work 10 Minutes SKi Erg 20 Calories 6 Over the Shoulder Sandbag CLeans 150/100# Not AMRAP, Just Keep a Stready Pace

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Tuesday Wod 10.2.18

5 Tough Sets 1 Push Press + 1 Jerk Then Level 1 21-15-9 Reps For Time Push Press 115/75# Pull-up Perform 50 Double Uders Before Each Round Level 2 21-15-9 Reps For Time Push Press 135/95# C2B Pull-up Perform 50 Double Uders Before Each Round Optional Work 3 Sets Barbell Z-Press x 5 As Much […]

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Monday Wod 10.1.18

5 Tough Sets Bench Press x 2 Then 10 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Ring Push-up Accumulate As Many Reps As Possible Optional Work 4 Sets GHD Sit-up x 15-20 100′ Farmers Carry Select a Semi Heavy Load

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Saturday Wod 9.29.18

In Partners, For Time Level 1 Run 400 Meters 75 Synchronized Air Squats Run 400 Meters 75 Pull-ups Run 400 Meters 75 Synchronized Air Squats Run 400 Meters 75 Pull-ups Level 2 Run 400 Meters 75 Synchronized Back Squats 45/35# Run 400 Meters 75 C2B Pull-ups Run 400 Meters 75 Synchronized Back Squats 45/35# Run […]

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