Wednesday Wod 12.5.18

20 Minutes AMRAP 25 Toes To Bar 50 Wall Ball Shots 20/14# 75 Double Unders Optional Work Establish Your Heaviest 50′ Farmers Carry 10 Minutes Practice Triple Unders

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Tuesday Wod 12.4.18

5 Tough Sets Deadlift x 3 5 Tough Sets 2 Strict Press + 3 Push Press Optional Work 2 Sets Tall Kneeling Press Hold x 1 Minute/Side 1 Minute Rest Between Sets 2 Sets Half Kneeling Pallof Press Hold x 1 Minute/Side 1 Minute Rest Between Sets

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Monday Wod 12.3.18

20 Minutes EMOM Minutes 1-10 Power Clean x 1 Minutes 11-20 Squat Clean x 1 Then For Time 50 Burpees (To Target) 30 DB Hang Squat Clean Thrusters 45/30# Optional Work 5 Tough Sets Snatch Balance + 2 Overhead Squats

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Friday Wod 11.30.18

5 Tough Sets Back Squat x 3 @33X1 Then 21-15-9 Reps For Time Power Clean Toes To Bar Level 1 – 135/95# Level 2 – 165/110# Optional Work 5 Tough Sets Barbell Hip Thrusts x 5 3 Sets 1 Minute Hollow Hold Rest 1 Minute Between Holds

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Thursday Wod 11.29.18

10 Minutes EMOM Min 1 – 12 Pistol Squats Min 2 – Palloff Press 25 Seconds Hold/Side Then Level 1 5 Rounds For Time 20 KB Swings 53/35# 20 Wall Ball Shots 20/14# Level 2 5 Rounds For Time 20 KB Swings 70/53# 20 Wall Ball Shots 30/20#

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Wednesday Wod 11.28.18

Level 1 Every 6 Minutes For 30 Minutes (5 Sets) Row 30/20 Calories 10 Ring Dips 15 Push Press 95/65# Level 2 Every 6 Minutes For 30 Minutes (5 Sets) Row 40/30 Calories 5/3 Muscle-ups 15 Push Press 115/75# Level 2+ Every 6 Minutes For 30 Minutes (5 Sets) Row 50/35 Calories 9 Muscle-ups 15 […]

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Tuesday Wod 11.27.18

20 Minutes EMOM Minutes 1-10 Muscle Snatch x 1 Minutes 11-20 Power Snatch x 1 Goal is To Start Light and Build Every Set Then 7 Minutes AMRAP Burpee (To Target) Optional Work 5 Tough Sets Snatch Pull x 2

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Monday Wod 11.26.18

5 Tough Sets Strict Press x 3 5 Tough Sets Weighted Strict Pull-up x 2 Optional Work 3 Tough Sets Dumbell Reverse Fly x 15 3 Tough Sets Single Arm Bent Over Row x 10 (Unilateral Work, No Arm/Leg Support)

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