Monday Wod 5.27.19

“Murph” For Time Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile If you have a 20/14# vest, wear it. Reps may be partitioned. As always, challenge yourself to perform a version of this that is slightly more difficult than last year if you’ve already done this workout. If you’ve partnered […]

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Saturday Wod 5.25.19

In Partners, For Total Reps On a 12 Minute Running Clock 2 Minutes Of: Assault Bike For Calories 8 Minutes Of: 80 Double Unders 20 Synchronized Kettlebell Swings 2 Minutes Assault Bike For Calories Your Score = Total Reps + Calories Biked Level 1 – 53/35# Level 2 – 70/53#

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Friday Wod 5.24.19

5 Rounds 90 Seconds Per Round 15 Thrusters 95/65# With The Remaining Time Accumulate As Many Bar Facing Burpees As Possible Rest 4.5 Minutes Between Rounds

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Thursday Wod 5.23.19

10 Minutes EMOM Hang Clean x 1 5 Tough Sets Overhead Squat x 3 Optional Work 5 Tough Sets 4 Stop Halting Clean Deadlift x 1 Come Up To Pause For 3 Full Seconds 2” Off Ground, Below and Above Knee, HIgh Thigh Go Heavy 3 Tough Sets Weighted Hip Extension x 5 @10X3

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Wednesday Wod 5.22.19

10 Minutes EMOM Min 1 – 50 Handstand Walk Min 2 – DB Farmer Carry Banded Knee Lunge x 5/Side Level 1 4 Rounds For Time Run 400 Meters 15 Bar Dips Level 2 4 Rounds For Time Run 400 Meters 11 Bench Press @BW

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Tuesday Wod 5.21.19

Level 1 8 Minutes AMRAP 8 Deadlifts 245/165# 12 Toes To Bar Rest 4 Minutes 8 Minutes AMRAP 8 Front Squats 115/75# 12 Pull-ups Level 2 8 Minutes AMRAP 8 Deadlifts 275/185# 12 Toes To Bar Rest 4 Minutes 8 Minutes AMRAP 10 Sandbag Squats 100/65# 12 C2B Pull-ups Optional Work 20 Minutes E120 (10 […]

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Monday Wod 5.20.19

5 Tough Sets 3 Push Press + 1 Jerk Level 1 3 Rounds For Time 20 Single Arm Alternating DB Snatches 50/35# 10 Handstand Pushups Level 2 3 Rounds For Time 20 Single Arm Alternating DB Snatches 70/50# 20 Handstand Pushups Optional Work 7 Minutes Sandbag Clean and Press Select a Load You Can Move […]

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Saturday Wod 5.18.19

Level 1 3 Rounds For Time 30 Supine Ring Rows 30 Overhead Reverse Alternating Lunges 95/65# 30 Wall Ball Shots 20/14# Level 2 In Partners, 3 Rounds For Time 20 Muscle-ups 30 Overhead Reverse Alternating Lunges 115/75# 30 Wall Ball Shots 30/20# Lunges and Wall Ball Shots Synchronized

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