Saturday Wod 3.3.18

Level 1 In Partners For Time 50 Pull-ups 50 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 50 Kettlebell Swings 70/53# 50 Pull-ups Level 2 In Partners For Time 20 Muscle-ups 80 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 80 Kettlebell Swings 70/53# 20 Muscle-ups

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Saturday Wod 3.3.18

A. 15 Minutes E90 Back Squat x 3 @60-65% This is mainly to get blood flow to the legs to faciliate recovery from yesterday. Don’t go too heavy here. B. Build To a Heavy 2-Rep Push Jerk C. For Time 15 Muscle-ups 30 Kettlebell Swings 70/53# Run 800 Meters 30 Kettlebell Swings 70/53# 15 Muscle-ups […]

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Thursday Wod 3.1.18

A. 3 Sets 50′ Handstand Walk 3-5 Muscle-ups (Strict or Kipping) 100′ Front Rack Kettlebell Carry/Side 70/53# 10 Romanian Deadlifts 135/95# (Focus on Getting Good Stretch, Don’t Speed) B. 10 Rounds 2 Power Cleans 185/125# 12 Air Squats 25 Double Unders Don’t set any records here, light/moderate intensity. Focus on positioning and breathing through the […]

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Thursday Wod 3.1.18

15 Minutes Movement/Skill Practice Use this time to practice movements that you know you need work in. (Double Unders, Oly Lifts, Pull-ups…) Then 10 Rounds For Time 2 Power Cleans 12 Air Squats 25 Double Unders You select loading. Go heavy, move well!

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Wednesday Wod 2.28.18

Levels 1 and 2 Build To a 5 RM Push Press Then 4 Rounds, Each For Reps 90 Seconds Max Effort Handstand Pushup Rest 30 Seconds 60 Seconds Max Calorie Assault Bike Rest 30 Seconds Optional Work 3 Sets, Not For Time 30 Seconds L-sit 1 Minute Left Side Plank 1 Minute R Side Plank […]

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Tuesday Wod 2.27.18

Level 1 5 Rounds, Each 3 Minutes AMRAP 9 Deadlifts 12 Pushups Rest 1 Minute Level 2 5 Rounds, Each 3 Minutes AMRAP 9 Deadlifts 12 Ring Dips Rest 1 Minute You Select a Load That Will Challenge Your Ability to do the Deadlifts Unbroken Optional Work 3 Sets Strict Pull-up x Max Reps 3 […]

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Tuesday Wod 2.27.18

A. 5 Tough Sets Push Press x 3 B. Build To a Heavy 3 Rep Dead Stop Deadlift C. 3 Rounds For Total Time 21-15-9 Reps Deadlift 225/155# Handstand Pushup Rest 2 Minutes Basically, Perform Diane 3 Times, Resting 2 Minutes In Between. Record Time Finishing Each Diane. (3 Times)

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Monday Wod 2.26.18

If you are planning to redo 18.1, give it your best shot. Make sure to warm-up properly and pace according to the score you want to achieve. If you would still like to do some of what we are doing below, A and B are most important.   A. Build To Your Heaviest Set 2 […]

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