Saturday Wod 11.9.19

In partners, Complete 4 Rounds For Time 20 Power Cleans 30 Toes To Bar Run 400 Meters Level 1 – 115/75# Level 2 – 155/105# Level 3 – 185/125#

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Friday Wod 11.8.19

Open 20.5 For Time 40 Muscle-ups 80 Calorie Row 120 Wall Ball Shots 20/14# Scaled For Time 40 Pull-ups 80 Calorie Row 120 Wall Ball Shots 14/10# Reps Can Be Partitioned Any Way, 20 Minute Time Cap

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Wednesday Wod 11.6.19

5 Minutes AMRAP 7 Sandbag Squats 10 Russian Swings 25 Double Unders Rest 5 Minutes Repeat Level 1 – 75/50#, 53/35# Level 2 – 100/75#,70/53# Level 3 – 125/100#, 106/70# Optional Work 5 Tough Sets Front Squat x 2

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Tuesday 11.5.19

5 Tough Sets Strict Press x 5 5 Tough Sets Deadlift x 3 (Dead Stop) Optional Work 3 Tough Sets Reverse Grip Tricep Pressdown x 10 3 Tough Sets Single Leg Good Morning x 10

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Monday Wod 11.4.19

Level 1 15 Minutes AMRAP 7 Dip Snatches 75/55# 11 Burpee Pull-ups Level 2 15 Minutes AMRAP 7 Hang Squat Snatches 95/65# 11 Burpee Pull-ups Level 3 15 Minutes AMRAP 7 Squat Snatches 135/95# 7 Burpee Muscle-ups Optional Work Build To Your Heaviest Lift Hang Snatch Pull + Snatch Pull + Snatch

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Saturday Wod 11.2.19

In Partners, Complete As Many Reps As Possible 3 Minutes Max Calorie Row 3 Minutes Max Partner Med Ball Sit-up 20/14# 3 Minutes Max Calorie Bike 3 Minutes Max Double Unders 3 Minutes Max Synchro Wall Ball Shots 20/14# Rest 1 Minute Between Each Movement

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Friday Wod 11.1.19

Open Workout 20.4 For Time 30 Box Jumps 24/20” 15 Clean and Jerks 95/65# 30 Box Jumps 24/20” 15 Clean and Jerks 135/85# 30 Box Jumps 24/20” 10 Clean and Jerks 185/115# 30 Alternating Single Leg Squats 10 Clean and Jerks 225/145# 30 Alternating Single Leg Squats 5 Clean and Jerks 275/175# 30 Alternating Single […]

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Thursday Wod 10.31.19

2 Rounds For Time 25 Kettlebell Swings 25 Renegade Rows 25 Toes To Bar 50′ Goblet Carry Walking Lunges 25 DB Snatch 25 Sit-ups 25 Burpees (Target) Level 1 – 35/26#, 30/20# Level 2 – 53/35#, 45/30#, 50/35# Level 3 – 70/53#, 45/30#, 70/50#

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Wednesday Wod 10.30.19

5 Tough Sets Bench Press x 3 Level 1 7 Minutes AMRAP 4 Sandbag Cleans (Over The Shoulder) 8 DB Front Squats 4 Pull-ups 4 Bar Dips Level 2 7 Minutes AMRAP 4 Sandbag Cleans (Over The Shoulder) 8 DB Front Squats 4 Bar Muscle-ups Select Your Own Sandbag Load Optional Work 3 Tough Sets […]

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