Wednesday Wod 9.12.18

Build To Your Heaviest Set Hang Clean x 2 (Mid Thigh + Knee) Then 5 Tough Sets Back Squat x 3 Optional Work 3 Tough Sets Press In Clean x 5 3 Tough Sets Tall Clean x 3 Don’t Go Too Heavy Here, Focus on Speed To The Bottom of Squat

Read More

Tuesday Wod 9.11.18

20 Minutes To Establish 3 Heavy Sets 2 Push Press + 1 Jerk Then 7 Minutes AMRAP 7 Toes To Bar 7 Box Jump Overs 24/20” 7 Push Press 115/75# Optional Work 2 Sets Reverse Snow Angel x 1 Minute Crossover Symmetry Recovery 2 Sets DB Reverse Butterfly x 15

Read More

Monday Wod 9.10.18

3 Tough Sets Bench Press x 5 Then Level 1 5 Rounds For Time 8 Ring Dips 8 Hang Squat Snatches 95/65# Level 2 5 Rounds For Time 3 Muscle-ups 8 Hang Squat Snatches 115/75# Level 2+ 12-10-8-6-4-2 Reps For Time Muscle-up Hang Squat Snatch 135/95# Optional Work 5 Sets Russian Dip x 5 3 […]

Read More

Saturday Wod 9.8.18

In Partners, 10 Rounds For Time 15 Erg Facing Burpees 20/16 Calories Partners Alternate Rounds Optional Work Build To a 8 Rep Max Back Squat

Read More

Friday Wod 9.7.18

3 Tough Sets Sumo Deadlift x 5 Then 3 Rounds For Time 60 Double Under 30 Box Jump Overs 24/20” 30 Russian Swings Level 1 – 70/53# Level 2 – 106/70# Optional Work 1-2-3-4-5-4-3-2-1 Reps For Time Over The Shoulder Sandbag Clean 150/100# Muscle-up

Read More

Thursday Wod 9.6.18

Level 1 For Time 100 Wall Ball Shots 20/14# 50 Pull-ups 25 Thrusters 95/65# 50 Pull-ups 100 Wall Ball Shots 20/14# Level 2 For Time 100 Wall Ball Shots 20/14# 50 Chest-2-Bar Pull-ups 25 Thrusters 115/75# 50 Chest-2-Bar Pull-ups 100 Wall Ball Shots 20/14#

Read More

Wednesday Wod 9.5.18

Build To Your Heaviest Set Hang Snatch x 3 No Drops Between Reps Then 5 Tough Sets Front Squat x 2 Pause At Bottom Of Squat of Each Rep Optional Work 3 Tough Sets Muscle Snatch x 3 3 Tough Sets Snatch High Pull x 3 3 Tough Sets Halting Snatch Deadlift x 3 Pause […]

Read More

Tuesday Wod 9.4.18

5 Tough Sets Weighted Strict Bar Dip x 5 Then 12 Minutes AMRAP Run 200 Meters 15 Toes To Bar Optional Work 8 Minutes AMRAP 10 Ring Pushups 15 Calorie Ski Erg Set Rings and Feet Level If you have a weighted vest wear it

Read More

Monday Wod 9.3.18

Labor Day Modified Schedule 7am, 8am, and 9AM Only All Levels 5 Tough Sets Strict Press x 5 Then “Josh” For Time 21 Overhead Squats 95/65# 42 Pull-ups 15 Overhead Squats 95/65# 30 Pull-ups 9 Overhead Squats 95/65# 18 Pull-ups

Read More
Website by:Brightwork Web Design