Tuesday Wod 10.29.19

2 Rounds For Time 30 Box Jump Overs 24/20” 30 Push Press Run 1000 Meters Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75# Optional Work Build To a 3 Rep Max Single Arm DB Push Press 3 Sets 1 Minutes Reverse Snow Angels Rest 1 Minute Between Sets

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Monday Wod 10.28.19

15 Minutes To Establish 2 Rep Max Hang Squat Clean 5 Tough Sets Back Squat x 2 Optional Work 5 Tough Sets Halting Clean Deadlift x 3 Perform These at 100-110% or 1RM 3 Tough Sets DB Bulgarian Split Squat x 8

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Saturday Wod 10.26.19

20 Minutes To Establish a Establish a 3 Rep Max Front Squat 12 Minutes AMRAP 20 Sandbag Squats 30 Toes To Bar Non Working Partner Holds Sandbag Off Floor During T2B Choose Your Own Sandbag Load

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Friday Wod 10.25.19

Open Workout 20.3 For Time 21 Deadlifts 225/155# 21 Handstand Pushups 15 Deadlifts 225/155# 15 Handstand Pushups 9 Deadlifts 225/155# 9 Handstand Pushups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap Scaled For Time 21 Deadlifts 135/95# 21 Hand-Release Pushups 15 […]

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Wednesday Wod 10.23.19

5 Tough Sets Strict Dumbell Press x 5 5 Rounds For Time Level 1 6 Bar Dips 6 Strict Pull-ups 50 Single Unders Banded Assistance If Necessary Level 2 6 Ring Dips 6 Strict Pull-ups 50 Double Unders Level 3 6 Muscle-ups 30 Double Unders Optional Work 3 Tough Sets Tricep Pressdown x 10

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Tuesday Wod 10.22.19

20 Minutes EMOM MIn 1 – Squat Snatch + 2 Overhead Squats Min 2 – 10 Burpees (Target) Optional Work 3 Tough Sets Snatch Grip Dead Stop Deadlift x 5 Build To a 3 Rep Max Single Arm DB Snatch

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Monday Wod 10.21.19

18 Minutes AMRAP 15 Hang Power Cleans 20 Box Jumps Overs 24/20” 25 Wall Ball Shots 20/14# Level 1 – 95/65# Level 2 – 135/95# Level 3 – 165/110# Optional Work 3 Sets Seated Leg Raise x 15 20 Seconds Hollow Hold Strict Toes To Bar x 10 Rest As Needed

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