Friday Wod 5.17.19

5 Rounds 2 Minutes AMRAP Run 200 Meters Row As Many Calories As Possible With Remaining Portion of 2 Minutes Rest 4 Minutes Between Sets

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Thursday Wod 5.16.19

10 Minutes EMOM Hang Snatch x 1 5 Tough Sets Back Squat x 5 @33X1 Optional Work 3 Tough Sets DB Bulgarian Split Squat x 5 @31X0 (3 Second Decent) 3 Tough Sets Snatch Grip Romanian Deadlift x 8

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Wednesday Wod 5.15.19

10 Minutes EMOM Min 1 – 50′ Handstand Walk Min 2 – Single Leg Weighted Hip Abduction x 8/Leg 3x, 1 Minute/Exercise Toes To Bar Assault Bike For Calories Box Jump Over 24/20” Rest 1 Minute Optional Work 10 Minutes EMOM Bar Muscle-up Select a Number of Unbroken Muscle-ups And Practice Efficiency 3 Tough Sets […]

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Tuesday Wod 5.14.19

5 Rounds For Time 15 Hang Power Cleans 25 Bar Facing Burpees 50 Double Unders Level 1 – 155/105# Level 2 – 185/125# Optional Work For 10 Minutes 6 Over The Shoulder Sandbag Cleans 150/100# 50′ Suitcase Carry, Left 50′ Suitcase Carry, Right 15 Seconds L-Sit (Use Farmer Bars for Carry, Go Heavy)

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Monday Wod 5.13.19

7 Tough Sets Jerk x 1 Pause 3 Full Seconds Receiving Level 1 5 Rounds For Time 7 Push Press 115/75# 9 Front Squats 115/75# 15 Pull-ups Level 2 – 135/95#, C2B Pull-ups Optional Work 5 Tough Sets Single Arm Strict Press x 5 (Dumbell or Barbell) Built To a Heavy Set Close-Grip Overhead Squat […]

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Saturday Wod 5.11.19

Level 1 In Partners, 3 Rounds For Time Run 800 Meters 60 Sit-ups Level 2 In Partners, 3 Rounds For Time Run 800 Meters 60 GHD Sit-ups Runs Together, Non Working Partner Holds Plank During Sit-ups

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Friday Wod 5.10.19

Establish a 1RM Strict Press “Grace” 30 Clean and Jerks 135/95# Optional Work Establish a Heavy Set of The Following Complex Power Clean + Hang Clean + Clean

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Thursday Wod 5.9.19

Choose 1 Of The Following And Perform a Max Unbroken Set Pull-up Chest-2-Bar Pull-up Muscle-up Level 1 10 Minutes EMOM Min 1 – 12/10 Calorie Row Min 2 – Max Overhead Squats 95/65# Level 2 10 Minutes EMOM Min 1 – 16/12 Calorie Row Min 2 – Max Overhead Squats 115/75#

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Wednesday Wod 5.8.19

For Time 50 Kettlebell Swings 53/35# 50 Wall Ball Shots 20/14# 50 Double Unders 50 Burpees (To Target) 50 Toes To Bar 50 Box Jump Overs 24/20” 50 DB Push Press 45/30# 50 DB Box Step-ups 45/30#, 24/20”

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