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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Tuesday Wod 11.19.19

7 Rounds For Time Level 1 Run 400 Meters 10 Jumping Pull-ups 10 Push-ups Level 2 Run 400 Meters 10 Pull-ups 10 Bar Dips Level 3 Run 400 Meters 6 Bar Muscle-ups Optional Work 3 Tough Sets of Each T-Bar Row x 10 Bicep Curl x 10

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Monday Wod 11.18.19

15 Minutes To Establish 1 Rep Max Power Clean 5 Tough Sets Front Squat x 2 Pause 2 Full Seconds In Bottom of Each Rep Optional Work 5 Tough Sets Clean Pull x 3 (95-110% of 1RM Clean) 3 Tough Sets Barbell Hip Thrust x 10

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Friday Wod 11.15.19

15 Minutes To Build To A Max Load Hang Snatch + Snatch (Squat) 3 Round For Time 20 Single Arm Alternating DB Snatches 20 Toes To Bar Level 1 – 30/20# Level 2 – 50/35# Level 3 – 70/50#

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