Tuesday Wod 11.28.17

5 Tough Sets Weighted Wide Grip Pull-up x 5 Then 3 Rounds For Time 20 Burpee Pull-ups 20 Push Press Level 1 – 95/65# Level 2 – 115/75# Optional Work 3 Rounds, Not For Time 1 Pegboard Ascent 50′ Handstand Walk (Modification For This Is 1 Minute Hold) 20-30 Second L-Sit 15 Triple Unders Or […]

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Monday Wod 11.27.17

A. 5 Tough Sets 1 Clean + 2 Front Squats + 1 Jerk B. 5 Tough Sets Clean Deadlift x 5 @90-110% of 1RM Clean Clean Style Bar Path and Pull Smooth and Controlled C. 5 Tough Sets Back Rack Push Press x 3 Practice Efficient Landing Between Reps D. 21-15-9 Reps For Time Thruster […]

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Monday Wod 11.27.17

Levels 1 and 2 18 Minutes EMOM Minutes 1-6 Clean Pull x 3 Minutes 7-12 Power Clean x 1 Minutes 13-18 Squat Clean x 1 Then 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Bulgarian Split Squat x 5 @31X0 5 Sets Rind Dip x 6-10 @21X2 (If You are not […]

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Saturday Wod 11.25.17

In Partners, For Time 50 Deadlifts 50′ Synchro Overhead Plate Lunge 40 Deadlifts 40′ Synchro Overhead Plate Lunge 30 Deadlifts 30′ Synchro Overhead Plate Lunge 20 Deadlifts 20′ Synchro Overhead Plate Lunge 10 Deadlifts 10′ Synchro Overhead Plate Lunge Level 1 – 205/135# Level 2 – 255/165# Both Levels Use 45/25# for Plates

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Saturday Wod 11.25.17

A. 3 Sets, Not For Time 5 Muscle-ups (This is Just for some added practice, move well) 20 Triple Unders 1 Pegboard Ascent 20 Alternating Pistol Squats B. 30 Minutes EMOM Min 1 – 7 Bar Muscle-ups Min 2 – 5 Deadlifts 275/185# + 7 Strict HSPU Min 3 – 12/9 Calorie Assault Bike Record […]

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Friday Wod 11.24.17

5 Tough Sets Bench Press x 3 Then 4 Rounds For Time 12 DB Hang Squat Cleans 15 Deficit Pushups (Using DB’s) 20 Box Jump Overs 24/20” Level 1 – 30/20# Level 2 – 45/30# Optional Work 10 Minutes EMOM Perform a # of Bar Muscle-ups You Can Sustain Each Minute 3 Sets Ring Dip […]

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Friday Wod 11.24.17

A. 5 Tough Sets Weighted Dip x 5 (Note Any Improvement From Last Week) B. Deadlift Set #1 – 5 Reps @80% Set #2 – 4 Reps @82% Set #3 – 3 Reps @85% Set #4 – 2 Reps @87-90% Set #5 – 1 Rep @92-95% If You were able to hit all the percentages […]

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Thursday 11.23.17

Thanksgiving! Gym is Closed Today. Enjoy Time with Friends and Family, and if you came yesterday, eat enough to recover!

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