Wednesday Wod 8.22.18

Build To a Heavy Snatch x 1 Off Blocks (Set Bar Height To Knee) Then Establish a 3-Rep Max Overhead Squat (From Rack) Optional Work 4 Tough Sets Barbell Hip Thrust x 8 3 Tough Sets GHD Weighted Hip Extension x 5 @10X3

Read More

Tuesday Wod 8.21.18

3 Tough Sets Tall Jerk x 3 3 Tough Sets Jerk x 3 Then 9 Minutes AMRAP 25 Sit-ups 25 Handstand Pushups 50 Double Unders Record Total Reps Level 2 – 20 GHD Sit-ups Optional Work 3 Tough Sets Standing French Press x 10 (Use Barbell) 3 Tough Sets Half Kneeling Landmine Press x 5

Read More

Monday Wod 8.20.18

15 Minutes Practice 1 of The Following Kipping Pull-up C2B Pull-up Muscle-up (Strict or Weighted) Bar Muscle-up Then 7 Rounds For Time 5 Ring Dips 3 Hang Power Cleans Level 1 – 155/105# Level 2 – 185/125#, 7 Ring Dips Level 2+ – 225/155#, 9 Ring Dips Optional Work 3 Tough Sets Bench Press x […]

Read More

Saturday Wod 8.18.18

In Partners, 4 Rounds For Time 20 DB Snatches Run 400 Meters (Alternate Every 2 Reps) Level 1 – 70/45# Level 2 – 100/70# Subject to Change due to air quality Optional Work 3 Tough Sets Box Squat x 5 (Powerlifting Style) Build To Your Heaviest 3-Rep Single Arm Overhead Squat Build To Your Heaviest […]

Read More

Friday Wod 8.17.18

5 Tough Sets Romanian Deadlift x 3 Perform These Dead Stop Then If Time Permits 3 Tough Sets Weighted GHD Hip Extension x 5 @10X3 Optional Work 3 Rounds For Time 400 Meter Ski Erg 200 Meter Overhead Plate Carry 45/25#

Read More

Thursday Wod 8.16.18

Level 1 24 Minutes EMOM Min 1 – 12 Wall Ball Shots 20/14# Min 2 – 10 Toes To Bar Min 3 – 10/8 Calorie Assault Bike Level 2 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 20/14# Min 2 – 12 Toes To Bar Min 3 – 12/9 Calorie Assault Bike Level […]

Read More

Wednesday Wod 8.15.18

7 Tough Sets Clean x 1 From Blocks Set Block To Knee Height Then 3 Tough Sets Back Squat x 5 @33X1 Optional Work 5 Sets Halting Clean Deadlift x 3 Pause 2 Full Seconds High On The Thigh 3 Tough Sets Glute Ham Raise x 5

Read More

Tuesday Wod 8.14.18

20 Minutes To Establish 5 Rep Max Push Press Then 4 Rounds 3 Minutes AMRAP 9 Push Press 12 Box Jump Overs 24/20” 15 Russian Swings Rest 1 Minute Level 1 – 95/65#, 70/53# Level 2 – 135/95# , 106/70# Optional Work 18 Minutes EMOM Minutes 1-6 Tall Jerk x 2 Minutes 7-12 Jerk Balance […]

Read More

Monday Wod 8.13.18

15 Minutes Practice 1 of The Following: Handstand Kick-up Handstand Hold (Free or Wall) Handstand Walk Handstand Walk (Obstacle) Level 1 10 Rounds For Time 4 Burpee Chest-2-Bar Pull-ups 20 Double Unders Level 2 10 Rounds For Time 2 Burpee Bar Muscle-ups 20 Double Unders 18 Minute Time Cap Level 2+ – 4 Burpee Bar […]

Read More
Website by:Brightwork Web Design