Wednesday Wod 2.14.18

Establish a 1RM Jerk Then For Time 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks Level 1 – 135/95# Level 2 – 155/105# Optional Work Spend 10-15 Minutes Building To a Heavy Clean 3 Sets Hollow Rock x 1 Minute Rest 1-2 Minute Between Sets

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Tuesday Wod 2.13.18

A. 3 Rounds Through Single Leg DB Romanian Deadlift x 6-8 Tall Kneeling Band Press x 5 (Hold At Extension for 3 Breath Cycles) Half Kneeling Pallof Press x 5 (Same Hold As Tall Kneeling Press) Front Rack KB Carry x 100 (Use a Challenging Load) B. Establish a 1RM Back Squat C. 9 Minutes […]

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Tuesday Wod 2.13.18

Levels 1 and 2 Establish a 1RM Back Squat Then 3 Tough Sets Back Rack Reverse Alternating Lunge x 10 Optional Work *Only To Be Done After Above Work* 10 Minutes AMRAP 10 Calorie Ski Erg 15 Wall Ball Shots 20/14#

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Monday Wod 2.12.18

Entering a bit of deload week here guys. The open starts next week, so the goal for this week is to test out some 1 RM’s, do less overall volume, but still go hard. A. Establish a 1RM Snatch B. 4 Rounds For Time Run 400 Meters 9 Power Snatch 165/110# 40 Double Unders C. […]

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Monday Wod 2.12.18

Establish a 1RM Snatch Then 4 Rounds For Time Run 400 Meters 9 Power Snatches 40 Double Unders Level 1 – 115/75# Level 2 – 135/95# Optional Work Build To a Heavy Snatch Balance x 1 (From Rack) 3 Tough Sets Snatch Grip Romanian Deadlift x 8-10

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Saturday Wod 2.10.18

A. Build To a 5 RM Touch And Go Power Snatch Only 1 Exhale/Inhale at Top B. 10-9-8-7-6-5-4-3-2-1 Reps For Time Deadlift 315/205# Deficit Strict HSPU 4/2” Rest 10-15 Minutes or Until Recovered From B C. 21-15-9 Reps For Time Shoulder To Overhead 135/95# Burpee (To Target) Ring Dip Immediately upon Finishing Portion C Run […]

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Saturday Wod 2.10.18

Level 1 In Partners, Complete For Time Start By Running 800 Meters Then 3 Rounds of The Following 30 DB Push Press 45/30# 30 DB Deficit Pushups Finish By Running 800 Meters Level 2 In Partners, Complete For Time Start By Running 800 Meters Then 3 Rounds of The Following 20 DB Push Press 70/45# […]

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