Friday Wod 12.8.17

A. 5 Tough Sets Bench Press x 5 B. 5 Tough Sets Sumo Deadlift x 3 Perform These Dead Stop C. 5 Rounds For Time 7 Deadlifts 315/205# 14 C2B Pull-ups 50 Double Unders D. 3 Sets Single Leg Good Morning x 10 3 Sets Single Leg Romanian Deadlift x 8 If Time Permits… Build […]

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Friday Wod 12.8.17

Starting on a 35 Minute Running Clock 15 Minutes To Build To a Heavy 3-Rep Overhead Squat (Taken From Floor) 20 Minutes AMRAP 12 Toes To Bar 15 Overhead Squats 40 Double Unders Level 1 – 95/65# Level 2 – 115/75# Optional Work 2 Sets 1 Minute Reverse Snow Angel 3 Sets 100′ Suitcase Carry […]

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Wednesday Wod 12.6.17

A. 6 Minutes EMOM Hang Muscle Snatch + Muscle Snatch Treat This Like a Warm-up Using Light Loads B. 10 Minutes EMOM Snatch x 1 @85%+ Record Your Loads and Any Potential Misses Goal Is To Make All Lifts C 5 Tough Sets Back Squat x 5 Want these sets to be tough, go heavy! […]

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Wednesday Wod 12.6.17

Levels 1 and 2 12 Minutes EMOM Min 1 – 30 Seconds Free Handstand Hold Min 2 – Ab Rollout x 10 Min 3 – Double Under x 30 or 30 Seconds Triple Under Practice Then 2 Rounds For Time Run 800 Meters 50 Wall Ball Shots 20/14# Optional Work Every 2 Minutes For 20 […]

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Tuesday Wod 12.5.17

A. 5 Tough Sets Weighted Strict Pull-up x 5 B. 5 Rounds For Time 5 Bar Muscle-ups 20/16 Calorie Assault Bike Rest 10-15 Minutes Before Starting Part C C. Every 3 Minutes For 12 Minutes (4 Sets) Row 500 Meters Goal Being To do Each One As Quickly As Possible But With the Idea That […]

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Tuesday Wod 12.5.17

4 Tough Sets Supinated Grip Bent Over Row x 10 Then Level 1 12 Minutes AMRAP 3 C2B Pull-ups 3 Bar Dips 5 Pushups 10 KB Swings 53/35# Level 2 12 Minutes AMRAP 3 Bar Muscle-ups 5 Pushups 10 Kettlebell Swings 70/53# Optional Work Build To a Heavy 50′ Overhead Yoke Carry Crossover Symmetry Activation […]

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Monday Wod 12.4.17

A. 5 Tough Sets Clean + Front Squat + Jerk B. 5 Tough Sets TnG(Touch n Go) Power Clean x 3 Spend Enough Time on A and B To Get Good Volume In C. 3 Rounds For Time Run 400 Meters 10 Hang Power Cleans 185/125# 20 Strict HSPU D. 3 Tough Sets Glute Ham […]

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Monday Wod 12.4.17

Levels 1 and 2 18 Minutes EMOM Mins 1-6 Snatch Pull x 3 Mins 7-12 Power Snatch x 1 Mins 13-18 Squat Snatch x 1 Then 5 Tough Sets Back Squat x 2 Optional Work 5 Tough Sets Strict Press x 1 3 Tough Sets Glute Ham Raise x 5 @30X1

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