Wednesday Wod 7.29.20

Level 1 4 Rounds For Time 20 Kettlebell Swings 35/26# 20 Jumping Pull-ups 12 DB Devil’s Press 30/20# 20 Hanging Tucks Level 2 4 Rounds For Time 20 Kettlebell Swings 53/35# 20 Pull-ups 10 DB Devil’s Press 45/30# 20 Toes To Bar Level 3 4 Rounds For Time 30 Kettlebell Swings 53/35# 30 Pull-ups 13 […]

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Tuesday Wod 7.28.20

6 Minutes EMOM Push Jerk Behind Neck in Split x 3 5 Tough Sets Jerk x 2 (Aim For More Than 7/7) 5 Minutes AMRAP 9 Push Press 30 Double Unders Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75#

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Monday Wod 7.27.20

5 Tough Sets Box Squat x 3 Level 1 5 Hang Squat Cleans 115/75# 21 Pushups 21 Calorie Row 4 Hang Squat Cleans 115/75# 15 Pushups 15 Calorie Row 3 Hang Squat Cleans 115/75# 9 Pushups 9 Calorie Row Level 2 – 165/110#, Ring Dips Level 3 For Time 5 Hang Squat Cleans 225/155# 9 […]

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Saturday Wod 7.25.20

5 Tough Sets Strict Press x 5 Level 1 In Partners For Time Run 400 Meters (Together) 21 Synchronized Thrusters 75/55# 50 Hanging Tucks Run 800 Meters (Together) 21 Synchronized Thrusters 75/55# 50 Hanging Tucks Run 400 Meters (Together) Level 2 – 95/65#, Toes To Bar Level 3 – 115/75#, Toes To Bar

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Friday Wod 7.24.20

10 Minutes EMOM Min 1 – L-Seated Hang x 20 Seconds Min 2 – 1-3 Strict Muscle-ups or 3 Ring Transitions For Time 100 Burpees (Target) At the Top of Each Minute Perform Perform 10 Jumping Lunges Optional Work 3 Sets Max Unbroken Ring Dip @31X1 Tempo 3 Sets Incline Seated Bicep Curl x 12

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Thursday Wod 7.23.20

20 Minutes E120 First 5 Sets Hang Muscle Snatch + Hang Power Snatch Last 5 Sets Hang Snatch x 2 5 Tough Sets Close Grip Overhead Squat x 3

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Wednesday Wod 7.22.20

16 Minute AMRAP 100 Double Unders 100 Meter DB Farmer’s Carry 30 Box Jump Overs 24/20” 100 Meter DB Front Rack Carry 30 Wall Ball Shots 20/14# Level 1 – 30/20# Level 2 – 45/30#, 30/24” Box Optional Work Establish a Max Load 50′ Farmer Carry (Farmer Bars) Crossover Symmetry Recovery

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Tuesday Wod 7.21.20

7 Tough Sets Back Rack Jerk x 1 Level 1 9 Minutes AMRAP 2-4-6-8-10-12….Reps Push-ups DB Z-PRess Level 2 9 Minutes AMRAP 2-4-6-8-10-12…Reps Of Ring Dip Handstand Pushup Continue Ascending By 2 Each Round Optional Work Establish a Max Log Clean and Press 3 Tough Sets Tricep Pressdown x 12

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