Tuesday Wod 7.16.19

Establish a Max Unbroken Set Toes To Bar 5 Rounds For Time 15 Deadlifts 15 Burpee Pull-ups Level 1 – 155/105# Level 2 – 225/155# Level 3 – 275/185#

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Monday Wod 7.15.19

20 Minutes To Establish a 1 Rep Max Overhead Squat 11 Minutes AMRAP 11 Overhead Squats 11 Push Press Run 200 Meters Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75#

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Friday Wod 7.12.19

For Time 500 Meter Row Rest As Needed In Partners Level 1 10 Minutes AMRAP 12 Jumping Pull-ups 10 Synchronized KB Swings 53/35# 20 Seconds Handstand Hold Level 2 10 Minutes AMRAP 18 Pull-ups 15 Synchronized Swings 53/35# 12 Handstand Pushups Level 3 10 Minutes AMRAP 9 Muscle-ups 12 Synchrnized KB Swings 70/53# 22 Handstand […]

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Thursday Wod 7.11.19

Establish a 1 Rep Max Snatch 5 Rounds For Time 50 Meters R-Arm Front Rack Carry 50 Meters L-Arm Front Rack Carry 50′ R-Arm Front Rack Lunge 50′ L-Arm Front Rack Lunge Level 1 – 30/20# Level 2 – 45/30# Level 3 – 70/50#

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Wednesday Wod 7.10.19

Establish a Max Unbroken Set Bodyweight Dip 3 Rounds For Time 10 DB Single Arm Alternating Power Snatches 30 Toes To Bar Level 1 – 50/35# Level 2 – 70/45# Level 3 – 100/70#

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