Saturday Wod 12.14.19

20 Minutes To Establish 3 Tough Sets Bench Press x 8 Level 1 In Partners, Complete 4 Rounds of: Run 400 Meters 40 Renegade Rows Level 2 – 45/30#

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Friday Wod 12.13.19

In Partners Buy-In: 1.5 Mile Bike Then 3 Rounds of: 15 Sandbag Cleans 200′ Sandbag Carry (100′ Per Partner) Cash Out: 1.5 Mile Bike Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional Work 10 Minutes EMOM Deadlift x 2 @50% of 1RM Loop a Band Around The Bar and Feet […]

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Thursday Wod 12.12.19

20 Minutes To Establish 3 Tough Sets Snatch + 2 Overhead Squats 2 Rounds For Time 30 Overhead Squats 30 Toes To Bar Level 1 – 45/35# Level 2 – 75/55# Level 3 – 95/65#

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Wednesday Wod 12.11.19

Level 1 5 Rounds For Time 10 Jumping Pull-ups 10 Push-ups 20 Russian Swings 53/35# 100 Double Unders Level 2 5 Rounds For Time 7 Strict Pull-ups 7 Ring Dips 20 Russian Swings 70/53# 100 Double Unders Level 3 5 Rounds For Time 7 Muscle-ups 20 Russian Swings 106/70# 100 Double Unders Optional Work 5 […]

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Tuesday Wod 12.10.19

5 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st) 30-20-10 Reps For Time Push Press Box Jump Over 24/20” Level 1 – 95/65# Level 2 – 115/75# Level 3 – 135/95# Optional Work Establish a 1RM Turkish Get-up 3 Tough Sets Half Kneeling Landmine Press x 10

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Monday Wod 12.9.19

5 Tough Sets Back Squat x 3 @33X1 5x 1 Minute Max Calorie Row Rest 2 Minutes Between Bouts Optional Work 3 Tough Sets Front Rack Reverse Lunge x 10 (From Rack) 3 Tough Sets Front Rack Cossack Squat x 10 Use KB’s, 5/Side

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Saturday Wod 12.7.19

“Ezra” 21 Minutes AMRAP Level 1 21 Burpees 21 Situps 21 OH Reverse Lunges 10/15 21 Pull-ups Run 200 Meters w/plate 10/15 Level 2 21 Plate Burpees 15/25 21 Toes to Bar 21 OH Reverse Lunges 15/25 21 Chest to Bar Pull-ups Run 200 Meters w/plate 15/25

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Friday Wod 12.6.19

Establish a 1RM Front Squat 10 Rounds For Time 3 Hang Squat Cleans 9 Toes To Bar Select A Challenging Load For The Squat Cleans

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