Wednesday Wod 6.26.19

10 Minutes EMOM Min 1 – Sumo Stance Goblet Squat x 8-10 Min 2 – Single Arm Front Rack Cossack Squat x 5/Side Level 1 8 Minutes AMRAP 15 Bear Hug Med Ball Squats 20/14# 9 Jumping Pull-ups Level 2 8 Minutes AMRAP 15 Wall Ball Shots 20/14# 9 Pull-ups Level 3 8 Minutes AMRAP […]

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Tuesday Wod 6.25.19

Level 1 20 Minutes AMRAP 100 Meter Farmer Carry 30/20# DB 12 Hanging Tucks 12 Push-ups Level 2 20 Minutes AMRAP 100 Meter Farmer Carry 45/30# DB 12 Toes To Bar 12 Ring Dips Level 3 20 Minutes AMRAP 100 Meter Farmer Carry 53/35# KB 12 Toes to Bar 18 Ring Dips Optional Work *Best […]

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Monday Wod 6.24.19

15 Minutes To Establish a Heavy 3-Rep Jerk (From the Rack, Any Style) All Levels 15 Minutes EMOM 5 Hang Power Cleans 5 Front Squats 5 Shoulder To Overhead Use a Challenging Load With The Goal of Performing all the Reps Optional Work Establish a Max Load 50′ Front Rack Yoke Carry 10 Minutes Practice […]

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Saturday Wod 6.22.19

Level 1 For Time 1600 Meter Run 50 Jumping Pull-ups 30 Synchronized Sit-ups 800 Meter Run 40 Jumping Pull-ups 24 Synchronized Sit-ups 400 Meter Run 30 Jumping Pull-ups 18 Synchronized Sit-ups Level 2 For Time 1600 Meter Run 50 Pull-ups 30 Synchronized Sit-ups 800 Meter Run 40 Pull-ups 24 Synchronized Sit-ups 400 Meter Run 30 […]

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Friday Wod 6.21.19

Level 1 5 Rounds. Each For Max Reps 1 Minute 7 Burpee Box Jump Overs 24/20” AMRAP Calorie Assault Bike With Remaining Time Rest 3 Minutes Between Rounds Level 2 – 9 Burpee Box Jump Overs 24/20”

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Thursday Wod 6.20.19

5 Tough Sets Clean + Hang Clean (Below Knee) + Clean (Above Knee) Level 1 – 9 Minutes AMRAP 11 Russian Swings 53/35# 9 Goblet Squats 53/35# 60 Fat Rope Singles Level 2 – 9 Minutes AMRAP 11 Russian Swings 70/53# 9 Goblet Squats 70/53# 35 Double Unders Optional Work 15 Minutes To Establish A […]

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Wednesday Wod 6.19.19

10 Minutes EMOM Min 1 – Sumo Stance Goblet Squat x 8 Min 2 – Single Leg Dumbell RDL x 5 30-20-10 Reps For Time Push Press Toes To Bar Level 1 – 75/55#, Hanging Tucks Level 2 – 115/75# Level 3 – 135/95#

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Tuesday Wod 6.18.19

5 Rounds 4 Minutes AMRAP Row 750/650 Meters With Remaining Time Accumulate As Many Squat Snatches As Possible Rest 2 Minutes Between Bouts Level 1 – Dip Snatch 65/45# Level 2 – 95/65# Level 3 – 135/95# Optional Work 15 Minute To Etablish Hang Snatch x 1 5 Tough Sets Weighted GHD Hip Extensions x […]

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Monday Wod 6.17.19

5 Tough Sets Bench Press x 5   12-9-6-3 Reps For Time DB Single Arm Hang Clean and Press/Side Perform 6 Barbell Bent Over Rows and 6 Bar Dips After Each Round of DB Work Level 1 – 30/20#, 95/65#, Pushups Level 2 – 50/35#, 135/95# Level 3 12-9-6-3 Reps For Time DB Single Arm […]

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