Friday Wod 5.4.18

A. 10 Minutes EMOM Min 1 – Turkish Get-up x 1/Side Min 2 – Ring Muscle-Up Practice (Select Load, # of Mups or Progression Based off Skill) B. 6 Minutes AMRAP Squat Clean 185/125# C. 5 Rounds 1 Minute Max Calorie Ski Erg 1 Minute Max Calorie Assault Bike 1 Minute Rest

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Friday Wod 5.4.18

10 Minutes EMOM Min 1 – Turkish Get-up x 1/Side Min 2 – Ring Muscle-Up Practice (Select # or Progression Based off Skill) Then 6 Minutes AMRAP Squat Clean Level 1 – 135/95# Level 2 – 185/125# Optional Work 5 Rounds 1 Minute Max Calorie Ski Erg 1 Minute Max Calorie Assault Bike 1 Minute […]

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Wednesday Wod 5.2.18

Levels 1 and 2 3 Rounds 2 Minutes Max Row For Calories 2 Minutes Max Burpee Box Jump Overs 24/20” 2 Minutes Max Toes To Bar 2 Minutes Max DB Snatch 70/45# 2 Minutes Rest Record Total Reps Of Each Movement Optional Work 3 Sets Hollow Rock x 1 Minute For Time 25 Over The […]

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Wednesday Wod 5.2.18

A. 3 Rounds 2 Minutes Max Row For Calories 2 Minutes Max Burpee Box Jump Overs 24/20” 2 Minutes Max Toes To Bar 2 Minutes Max DB Snatch 70/45# 2 Minutes Rest Record Total Reps Of Each Movement B. For Time 25 Over The Shoulder Sandbag Cleans 150/100# (Alternate Shoulders) C. 3 Sets Hollow Rock […]

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Tuesday Wod 5.1.18

A. With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball Shots 30/20# Then 4 Rounds Of: 5 Bar Muscle-ups 15 Strict Handstand Pushups Buy In: 50 Wall Ball Shots 30/20# 20:00-30:00 Establish a 3 Rep Max Push Press B. Accumulate 3 Minutes Free Handstand (Use Wall If Necessary) 10 Minutes Triple Under […]

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Tuesday Wod 5.1.18

Level 1 With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball Shots 20/14# Then 4 Rounds Of: 15 Pull-ups 15 Push Press 115/75# Cash Out: 50 Wall Ball Shots 20/14# 20:00-30:00 Establish a 3 Rep Max Push Press Level 2 With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball […]

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Monday Wod 4.30.18

Levels 1 and 2 15 Mintues E90 (10 Sets) Hang Snatch + Hang Snatch + Snatch (Above Knee, Below Knee, Floor) Then 5 Tough Sets Front Squat x 3 @33X1 Optional Work 3 Tough Sets Barbell Hip Thrust x 12 3 Tough Sets Snatch Grip Romanian Deadlift x 8

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Monday Wod 4.30.18

A. 15 Mintues E90 (10 Sets) Hang Snatch + Hang Snatch + Snatch (Above Knee, Below Knee, Floor) B. 5 Tough Sets Front Squat x 3 @33X1 C. 3 Tough Sets Barbell Hip Thrust x 12 3 Tough Sets Snatch Grip Romanian Deadlift x 8

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