Thursday Wod 6.6.19

20 Minutes E120 1 Clean + 3 Front Squats 7 Minutes AMRAP 15 Wall Ball Shots 15 Single Arm Alternating DB Snatch Level 1 – 20/14#, 45/30# Level 2 – 30/20#, 70/45# Optional Work Power Snatch 2-2-2-2-2 Reps Go For Total Volume Here

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Wednesday Wod 6.5.19

15 Minutes, Every 90 Seconds Min 1 – Tall Kneeling Band Press x 30 Seconds/Side Min 2 – 60 Seconds Farmer Carry (Select a Load That Challenges You) 3 Rounds For Time 12 Toes To Bar 15 Box Jump Overs 24/20” Run 400 Meters Optional Work 7 Minutes Ski Erg 30 Seconds Hard Intensity 30 […]

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Tuesday Wod 6.4.19

Level 1 7 Minutes AMRAP 5 Supine Ring Rows 9 Deadlifts 225/155# Rest 4 Minutes 7 Minutes AMRAP 7 Bar Dips 12 Russian Swings 70/53# Level 2 7 Minutes AMRAP 4 Bar Muscle-ups 9 Deadlifts 225/155# Rest 4 Minutes 7 Minutes AMRAP 5 Supine Ring Rows 12 Kettlebell Swings 70/53# Optional Work 5 Tough Sets […]

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Monday Wod 6.3.19

7 Tough Sets Jerk x 1 (Pause 2 Full Seconds In Bottom of Dip) For Time 40 Burpees (To Target) 80 Push Press 75/55# 200 Double Unders   Optional Work 3 Sets Pike Leg Lift x 20-30 Seconds Rest 90 Seconds Between Sets 3 Sets Seated Sled Drag Face Pull x 8-10 2 Sets Side […]

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Saturday Wod 6.1.19

Level 1 In Parnters, 3 Rounds For Time 200 Meter Farmer Carry 45/30# 25 Box Jump Overs 200 Meter Front Rack Carry 45/30# 25 Box Jump Overs Level 2 In Partners, 3 Rounds For Time 200 Meter Farmer Carry 53/35# 25 Box Jump Overs 30/24” 200 Meter Front Rack Carry 53/35# 25 Box Jump Overs […]

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Friday Wod 5.31.19

Level 1 7 Rounds 1 Minute Max Reps 10 Power Snatch With Remaining Time Accumulate As Many Pull-ups As Possible Rest 3 Minutes Select A Challenging Load That You Can Get All 10 Unbroken Level 2 – Chest-2-Bar Pull-up

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Wednesday Wod 5.29.19

10 Minutes EMOM Min 1 – Supinated Grip Bent Over Row x 5-7 Min 2 – Hang Power Clean x 3-5 (Same Bar For Both Movements) Level 1 “Annie” 50-40-30-20-10 Reps For Time Sit-up Double Under Level 2 – GHD Annie Optional Work 90 Seconds Max Muscle-up Rest 90 Seconds 60 Seconds Max Muscle-up Rest […]

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Tuesday Wod 5.28.19

Dialing back the intensity for today in hopes that those of you who came and did Murph yesterday will come today as well. Remember, coming in and going a bit easier will help you recover faster than taking the day off!   5 Sets Sumo Deadlift x 3 5 Tough Sets DB Strict Press x […]

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