Wednesday Wod 9.18.19

Establish a 1 Rep Max Strict Press 10 Minutes AMRAP Level 1 30 Seconds Handstand Hold 10 Hanging Tucks 30 Double Unders Level 2 5 Strict Handstand Pushups 10 Toes To Bar 30 Double Unders Level 3 10 Strict Handstand Pushups 10 Toes To Bar 30 Double Unders

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Monday Wod 9.16.19

20 Minutes To Establish a 1RM Snatch Level 1 For Time 30 Clean and Jerk 95/65# 30 Jumping Pull-ups 30 Push-ups 30 Snatches 95/65# Level 2 For Time 30 Clean and Jerks 135/95# 10 Muscle-ups 30 Snatches 135/95# Level 3 For Time 30 Clean and Jerks 135/95# 30 Muscle-ups 30 Snatches 135/95#

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Saturday Wod 9.14.19

In Partners 10 Minutes AMRAP 20 Deadlifts 20 Burpee Box Jump Overs 24/20” Finish With 2 Minutes Max Calorie Assault Bike Non Working Partner Holds Top Deadlift Position During BBJO Level 1 – 185/125# Level 2 – 225/155# Level 3 – 275/155#

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Friday Wod 9.13.19

10 Minutes EMOM Power Clean x 1 80-90% or 1RM 3 Rounds For Time Row 30 Calories 30 Seconds L-Seated Hang 100 Meters Front Rack Carry L 100 Meters Front Rack Carry R Level 1 – 35/26# KB Level 2 – 53/35# KB Level 3 – 70/53# KB Optional Work 3x 1 Minute Side Plank/Side […]

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Thursday Wod 9.12.19

Level 1 For Time 75 Wall Ball Shots 20/14# Run 400 Meters 75 Kettlebell Swings 53/35# Level 2 For Time 100 Wall Ball Shots 20/14# Run 400 Meters 100 Kettlebell Swings 53/35# Run 100 Meters Each Time You Break on the Wall Balls or Swings Level 3 – 70/53# KB

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Wednesday Wod 9.11.19

5 Tough Sets Bench Press x 5 Level 1 30-20-10 Reps Jumping Pull-up Incline Push-up After Each Set of Push-ups Perform 50 Double Unders Level 2 15-10-5 Reps For Time Strict Pull-up Bar Dip After Each Set of Push-ups Perform 50 Double Unders Level 3 – 15-10-5 Bar Muscle-up Optional Work 3 Tough Sets Tricep […]

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Tuesday Wod 9.10.19

5 Tough Sets Z-Press x 3 7 Tough Sets Front Squat x 1 (Not Maximal) Optional Work 3 Tough Sets Single Arm KB Push Press x 8 3 Tough Sets Front Rack Reverse Alternating Lunge x 10 (From Rack)

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Monday Wod 9.9.19

15 Minutes To Establish 3 Tough Sets Snatch Pull + Snatch 21-15-9 Reps For Time Power Snatch Toes To Bar Level 1 – 75/55#, Hanging Tucks Level 2 – 115/75# Level 3 – 135/95# Optional Work 3 Sets Snatch High Pull x 5 5 Sets Snatch Balance x 1

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