Friday Wod 2.9.18

Levels 1 and 2 Open Workout 14.4 14 Minutes AMRAP 60 Calorie Row 50 Toes To Bar 40 Wall Ball Shots 20/14#, 10/9′ 30 Cleans 135/95# 20 Muscle-ups

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Thursday Wod 2.8.18

Build To a Heavy Turkish Get-up Stop At Heaviest Lift For Weak Side Continued Practice From Last Week, Try For Improvement Then Level 1 4 Rounds For Time 12 Hang Squat Cleans 115/75# 1 Minute Handstand Hold Level 2 4 Rounds For Time 12 Hang Squat Cleans 135/95# 50′ Handstand Walk

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Wednesday Wod 2.7.18

A. Build To a Max Effort Of The Following Complex Hang Power Clean + Power Clean + Squat Clean Goal is Not To Drop Barbell Until Finishing Complex B. 5 Tough Sets Back Squat x 5 (Pause in the Bottom of 1st Rep) C. 5 Rounds 1 Minute Max Tire Flips (Use Heavy One Out […]

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Wednesday Wod 2.7.18

7 Tough Sets Push Jerk x 1 Then 8 Minutes AMRAP 7 Deadlifts 14 Bar Facing Burpees Level 1 – 245/165# Level 2 – 315/205# Optional Work 2 Tough Sets Good Morning x 10 3 Tough Sets Barbell Z Press x 5-7 Reps

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Tuesday Wod 2.6.18

A. For 12 Minutes 10 Single Arm Russian Swings 70/53# 100′ Front Rack KB Carry/Side 70/53 12 Suitcase Carry Walking Lunges/Side 70/53# Goal is Just to keep moving, not speeding through it B. 5 Tough Sets 1 Push Press + 3 Jerks C. 12 Minutes EMOM 5 Handstand Pushups (Strict or Kipping) 5 Power Snatches […]

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Tuesday Wod 2.6.18

Levels 1 and 2 15 Minutes, E90 (10 Sets) Halting Clean Deadlift + Clean Then 5 Tough Sets Back Squat x 5 Optional Work 3 Tough Sets Glute Ham Raise x 5 @31X0 3 Tough Sets DB Bulgarian Split Squat x 5/Leg 1 Set Max Unbroken Bearhug Sandbag Squats 150/100#

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Monday Wod 2.5.18

Levels 1 and 2 20 Minutes AMRAP 10 Single Arm Alternating DB Snatches 50/35# 10 C2B Pull-ups 30 Double Unders 10 Wall Ball Shots 20/14# 10 Box Jump Overs 24/20” Optional Work 5 Tough Sets Weighted Strict Dip x 3 Spend 10-15 Minutes Practicing Your Handstand Walks

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Monday Wod 2.5.18

A. 20 Minutes AMRAP 10 Single Arm Alternating DB Snatches 50/35# 10 C2B Pull-ups 30 Double Unders 10 Wall Ball Shots 20/14# 10 Box Jump Overs 24/20” Give a solid effort to part A B. After Resting 5-10 Minute From Part A Remember, Lifting Shouldn’t Always Come Before Conditioning Build To 5 Rep Max Front […]

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