Friday Wod 4.26.19

5 Rounds 1 Minute Max Reps Sled Push 100′ Calorie Assault Bike With Remaining Time Rest 3-4 Minutes Between Bouts Optional Work 5 Sets Deadlift x 5 Perform These at 80-85% of 1RM

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Thursday Wod 4.25.19

20 Minutes E120 2 Push Press + 1 Jerk (Taken From Floor) 10 Minutes EMOM 5 HSPU 12 Seconds Hollow Hold Choose a variation w/ an Appropriate Level of Difficulty for the HSPU

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Wednesday Wod 4.24.19

Level 1 5 Rounds For Time 10 Bent Over Barbell Rows 135/95# 15 Dips (Bar or Ring) 40 Double Unders Run 400 Meters Level 2 5 Rounds For Time 7 Muscle-ups (Ring) 40 Double Unders Run 400 Meters Optional Work 5 Minutes AMRAP Double Under or Triple Under (Choose the one you do not have) […]

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Tuesday Wod 4.23.19

5 Tough Sets Front Squat x 3 Pause 3 Full Seconds In Bottom of 1st 5 Rounds For Time 9 Deadlifts 5 Squat Cleans 3 Thrusters All Use 135/95# Optional Work 3 Tough Sets Bulgarian Split Squat x 5-6 @31X0 4 Sets Seated Box Jump x 3 Select the Highest Box You Can

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Monday Wod 4.22.19

15 Minutes E90 Snatch Pull + Snatch Level 1 30-25-20-15-10-5 Reps For Time Kettlebell Swing 53/35# Pull-up Level 2 – 70/53#, C2B Optional Work 3 Tough Sets Glute Ham Raise x 5 @30X1 3 Sets GHD Sit-up x 15-25 (Skill Level)

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Saturday Wod 4.20.19

In Partners 3 Rounds For Time Row 1000 Meters (Switch As Necessary) 50 Synchronized Air Squats 50 Pushups If You Have 20/14# Vest, Wear It

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Friday Wod 4.19.19

Level 1 7 Minutes AMRAP 5 Hang Squat Snatch 95/65# 7 Ring Dips Rest 3 Minutes 7 Minutes AMRAP 9 Tater Squats 53/35# 30 Double Unders Level 2 7 Minutes AMRAP 5 Hang Squat Snatch 135/95# 5 Muscle-ups Rest 3 Minutes 7 Minutes AMRAP 9 Tater Squats 70/53# 30 Double Unders Optional Work 15 Minutes […]

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Thursday Wod 4.18.19

5 Tough Sets Push Press x 5 Level 1 12 Minutes AMRAP 3-6-9-12-15…. Handstand Pushup After Each Set of HSPU Run 200 Meters Level 2 – Add Deficit or Perform Strict

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Wednesday Wod 4.17.19

Level 1 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 20/14# Min 2 – 8 Burpee Box Jump Overs 24/20” Min 3 – 20 Double Unders + 5 Toes To Bar Level 2 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 30/20# Min 2 – 10 Burpee Box Jump Overs 24/20” […]

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