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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Wednesday Wod 11.13.19

5 Tough Sets Jerk x 1 Pause 2 Full Seconds Receiving Level 1 7 Rounds For Time 30 Double Unders 5 Push Press 115/75# Level 2 – 155/105# Level 3 – 185/125#, STO OK Optional Work Build To a Max 50′ Overhead Yoke Carry 4 Tough Sets Tricep Pressdown x 8 Pause 1 Full Second […]

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Tuesday Wod 11.12.19

5 Tough Sets Strict Weighted Dip x 5 Back Squat 5-4-3-2-1 Reps Optional Work 10 Minutes EMOM Select a Challenging Number of Unbroken Bar Muscle-ups and Work Through Each Minute on The Minute (No Chicken Wings)

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Monday 11.11.19

Schedule Reminder – 8am, 9am, and 4:30pm Classes Only Today Veterans Day Hero Workout “Armistice” 11 Minutes AMRAP 11 Power Cleans 135/95# 11 Bar Facing Burpees 19 Deadlifts 135/95# 18 Pull-ups

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