Friday Wod 8.30.19

Levels 1 and 2 20 Minutes EMOM Min 1 – 10 Alternating Pistol Squats Min 2 – DIp x 10 Min 3 – Bent Over Row x 10 Min 4 – 30 Seconds Handstand Hold Level 3 20 Minutes EMOM Min 1 – 10 Alternating Pistol Squats Min 2 – Muscle-up x 3-7 Min 3 […]

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Thursday Wod 8.29.19

3 Rounds For Time 30 Alternating Single Arm DB Snatches Run 800 Meters Level 1 – 30/20# Level 2 – 50/35# Level 3 – 70/45#

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Wednesday Wod 8.28.19

5 Tough Sets Weighted Pull-up x 3 12 Minutes AMRAP Level 1 20 Kettlebell Swings 35/26# 20 Sit-ups 20 Jumping Pull-ups Level 2 20 Kettlebell Swings 53/35# 20 Sit-ups 6 Strict Pull-ups Level 3 20 Kettlebell Swings 70/53# 20 GHD Sit-ups 12 Strict Pull-ups Optional Work 3 Tough Sets of Each Bicep Curl x 8-10 […]

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Tuesday Wod 8.27.19

5 Tough Sets Strict Press x 3 5 Tough Sets Sandbag Squat x 5-7 Optional Work Establish a 3 Rep Max Sandbag Clean and Press

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Monday Wod 8.26.19

10 Minutes EMOM Pause Snatch x 1 4 Rounds For Time 12 Overhead Alternating Reverse Lunges 15 Bar Facing Burpees 75 Double Unders Level 1 – 75/55# Level 2 – 105/70# Level 3 – 135/95# Optional Work 3 Tough Sets Snatch Deadift x 5 Perform These at 100-110% of 1 RM

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Saturday Wod 8.24.19

15 Minutes To Establish a Heavy Thruster In Partners, Complete 2 Rounds For Time 50 Thrusters Run 800 Meters Use 50% of Established Load

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Friday Wod 8.23.19

10 Minutes EMOM Min 1 – Banded Chop x 8 Min 2 – Suitcase Carry x 50’/Side 15 Minutes EMOM Min 1 – Hip Extension x 10-12 MIn 2 – Turkish Get-up x 1/Side Min 3 – L-Sit Hold x 20 Seconds Optional Work 10 Minutes Ski Erg 30 Seconds High Intensity 30 Seconds Low […]

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Thursday Wod 8.22.19

5 Rounds For Time 12 Sandbag Squats 18 Pull-ups Row or Bike 24 Calories Level 1 – 75/50# Level 2 – 100/75# Level 3 – 125/100#, Chest-To-Bar Pull-ups

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Wednesday Wod 8.21.19

5 Tough Sets Weighted Dip x 3 9 Minutes AMRAP Level 1 3 Bar Dips 9 Toes To Bar 15 Box Jump Overs 24/20” Level 2 6 Bar Dips 9 Toes To Bar 15 Box Jump Overs 24/20” Level 3 3 Bar Muscle-ups 9 Toes To Bar 15 Box Jump Overs 24/20” Optional Work 5 […]

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