Saturday Wod 5.23.20

In Partners, 10 Minutes AMRAP Max Calorie Assault Bike 6 Sandbag Cleans 80′ Sandbag Carry Partners Switch Everytime Sandbag Work Is Completed, Goal is Total Calories Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional Work 10 Minutes E120 Back Squat x 5 Build to a Challenging Load Before Starting

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Friday Wod 5.22.20

7 Rounds For 90 Seconds 15 Erg Facing Burpees Max Calorie Row With Remaining Time 3 Minutes Between Bouts Optional Work Accumulate 12 Peg Board Ascents 3 Tough Sets Landmine Row x 8 Bodyweight Option 7 Rounds For 90 Seconds Run 200 Meters Max Burpees With Remaining Time 3 Minutes Between Bouts

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Thursday Wod 5.21.20

10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – L-Sit Hold x 20 Seconds 12 Minutes AMRAP 20 Kettlebell Swings 12 DB Thrusters Level 1 – 53/35#, 30/20# Level 2 – 70/53#, 45/30# Bodyweight Option 10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – L-Sit Hold x 20 Seconds

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Wednesday Wod 5.20.20

20 Minutes EMOM 1st 10 Minutes Hang Clean x 1 2nd 10 Minutes Clean x 1 10-9-8-7-6-5-4-3-2-1 Reps For Time Power Clean Toes To Bar Level 1 – 115/75# Level 2 – 135/95# Level 3 – 165/110# Optional Work 3 Tough Sets Glute Ham Raise x 8 Bodyweight Option 5 Rounds For Time 30 Seconds […]

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Tuesday Wod 5.19.20

Level 1 3 Rounds For Time Run 800 Meters 10 Strict Banded Pull-ups 10 Push-ups 100 Double Unders Level 2 – 12 C2B Pull-ups, 12 Bar Dips Level 3 – 12 Bar Muscle-ups Optional Work 3 Tough Sets Weighted Dip x 5 Bodyweight Option 3 Rounds For Time Run 800 Meters 20 Push-ups 100 Doble […]

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Monday Wod 5.18.20

5 Tough Sets 2 Front Squats + 1 Jerk 5 Tough Sets Push Press x 3 Optional Work 3 Tough Sets Half Kneeling Landmine Press x 10 3 Tough Sets Barbell Hip Thrust x 10 Bodyweight Option 10 Minutes EMOM Kipping Handstand x 3-8 (Select Rep Range Based off Skill)

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Saturday Wod 5.16.20

In Partners 15 Minutes AMRAP 10 Synchro Renegade Rows 20 Toes To Bar 30 Calorie Row Select A Load For The Rows That Challenges You But Allows You To Stay In Good Positions Optional Work 20 Minutes EMOM Min 1 – Power Clean x 2 Min 2 – 1 Peg Board Ascent Bodyweight Option 15 […]

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Friday Wod 5.15.20

Level 1 4 Rounds 1 Minute Max Push-ups 2 Minutes Max Calorie Assault Bike Rest 3 Minutes Between Rounds Level 2 – Ring Dips Level 3 – Bench Press @BW Optional Work Overhead Tricep Extension 12-10-8 Reps Bodyweight Option 4 Rounds 1 Minute Max Push-ups 2 Minutes Max Distance Run Rest 3 Minutes Between Bouts

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