Monday Wod 1.13.20

5 Tough Sets Back Squat x 2 @33X1 5 Tough Sets Sled Facing Drag x 50′ Optional Work 4 Sets 500 Meter Ski Erg Rest 2 Minutes Between Bouts

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Saturday Wod 1.11.20

4 Tough Sets Supinated Grip Bent Over Row x 10 Level 1 In Partners 4 Rounds For Time Row 1000 Meters 30 JumpIng Pull-ups Level 2 In Partners 4 Rounds For Time Row 1000 Meters 40 Pull-ups Level 3 – 40 C2B Pull-ups Optional Work 20 Minutes E120 Snatch Pull + Snatch + Hang Snatch […]

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Friday Wod 1.10.20

5 Rounds Each 3 Minutes AMRAP 15/12 Calorie Assault Bike 12 DB Front Squats Spend The Remaining Portion Of Each 3 Minute Round Getting As Many Box Jump Overs As Possible, 24/20” Rest 2 Minutes Between Bouts Level 1 – 30/20# Level 2 – 50/35# Level 3 – 70/45#

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Thursday Wod 1.9.20

20 Minutes E120 3 Positions Clean (Floor, Below Knee, Above Knee) 5 Tough Sets Halting Clean Deadlift x 3 Perform At A Load Heavier That Your Heaviest From Above Optional Work 7 Tough Sets 1.25 Front Squat x 1

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Wednesday Wod 1.8.20

5 Tough Sets Push Press x 3 (Compare to 12/18, More Volume) Level 1 21-15-9 Reps For Time Burpee (Target) Push Press 75/55# Level 2 – 115/75# Level 3 21-15-9 Reps For Time Burpee (Target) Strict Handstand Pushup Optional Work 3 Tough Sets Overhead Cable Tricep Extension x 10 3 Tough Sets Single Arm DB […]

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Tuesday Wod 1.7.20

Level 1 4 Rounds For Time Run 800 Meters 35 Double Unders 12 Hanging Tucks 8 Banded Strict Pull-ups Level 2 4 Rounds For Time Run 800 Meters 35 Double Unders 12 Toes To Bar 8 Strict Pull-ups Level 3 4 Rounds For Time Run 800 Meters 35 Double Unders 12 Toes To Bar 4 […]

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Monday Wod 1.6.20

5 Tough Sets Back Squat x 3@33X1 (Compare to 12/16, More Volume) 8 Minutes AMRAP 2 Sandbag Push Press 4 Sandbag Squats 6 Sandbag Cleans Level 1 – 50/30# Level 2 – 100/75# Level 3 – 125/85# Optional Work 3 Tough Sets KB Bulgarian Split Squat x 5 @30X1 (Hold KB Front Rack Opposite Shoulder)

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Saturday Wod 1.4.20

5 Tough Sets Bench Press x 5 In Partners, For Time Level 1 50 Push-ups 100 Thrusters 75/55# 50 Push-ups Level 2 40 Ring Dips 100 Thrusters 95/65# 40 Ring Dips Level 3 30 Muscle-ups 100 Thrusters 115/75# 30 Muscle-ups

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