Friday Wod 11.29.19

Limited Schedule Reminder Class Times are 9,12,3:30, and 4:30 Do a 1 Rep Max Clean 3 Rounds For Time 20 Russian Swings 20 Burpee Box Jump Overs 24/20” Level 1 – 53/35# Level 2 – 70/53# Level 3 – 106/70#

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Wednesday Wod 11.27.19

“12 Days of Thankfulness” Level 1 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# No […]

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Monday Wod 11.25.19

20 Minutes To Establish 1 Rep Max Power Snatch 9 Minutes AMRAP 3-6-9-12-15-18….Reps Overhead Squat Toes To Bar Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75#

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Saturday Wod 11.23.19

In Partners, 15 Minutes AMRAP Level 1 30 Seconds Handstand Hold 30 Box Jump Overs 24/20” Level 2 10 Handstand Pushups 30 Box Jump Overs 24/20” 50′ Handstand Walk (25′ Per Partner) Level 3 20 Handstand Push-ups 30 Box Jump Overs 24/20” 100′ Handstand Walk (50′ Per Partner) Non Working Partner Holds Static Hang During […]

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Friday Wod 11.22.19

5 Tough Sets Sumo Deadlift x 5 30-20-10 Reps For Time Deadlift Bar Facing Burpee Level 1 – 155/105# Level 2 – 225/155#

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Wednesday Wod 11.20.19

7 Tough Sets Push Press x 1 3 Rounds For Time 5 Single Arm Hang Clean and Press/Side 25′ Single Arm Overhead Walking Lunge/Arm 50 Double Unders 12 Minute Time Cap Level 1 – 30/20# Level 2 – 50/35# Level 3 – 70/50# Optional Work 6 Minutes Continuous Suitcase Carry (Heavy) Switch Arms Every 100′ […]

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