Thursday Wod 4.5.18

Level 1 10 Minutes EMOM Min 1 – 30 Seconds Handstand Hold Min 2 – 30 Seconds Hollow Hold Then For Time 40 Toes To Bar Row 1000 Meters Level 2 10 Minutes EMOM Min 1 – 30-50′ Handstand Walk Min 2 – 30 Seconds Hollow Hold Then For Time 60 Toes To Bar Row […]

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Wednesday Wod 4.4.18

5 Tough Sets Push Press x 5 Then Level 1 9 Minutes AMRAP 7 Ring Dips 12 Push Press 95/65# Level 2 9 Minutes AMRAP 5 Muscle-ups (Ring) 12 Push Press 115/75# Optional Work 3 Sets False Grip Strict Pull-up x 10 3 Sets Strict Muscle-up x 3-5

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Tuesday Wod 4.3.18

5 Rounds For TIme 21 Deadlifts 42 Double Unders Run 400 Meters Level 1 – 225/155# Level 2 – 275/185# Optional Work Best Done Before Conditioning Build To a Heavy 3-Rep Deadlift (Dead Stop) Build To a Heavy 100′ Suitcase Carry

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Monday Wod 4.2.18

15 Minutes E90 Dip Snatch + Hang Snatch (Knee) Then 21-15-9 Reps For Time Overhead Squat Pull-up Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 30-20-10 Reps For Time Calorie Ski Erg Burpee (To Target)

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