Saturday Wod 8.11.18

Level 1 3 Rounds For Time 20 Synchronized Bar Facing Burpees 30 Thrusters 95/65# 40 Box Jump Overs 24/20” Level 2 3 Rounds For Time 20 Synchronized Bar Facing Burpees 30 Thrusters 115/75# 40 Box Jump Overs 30/24” Optional Work 4 Tough Sets Back Squat x 6 2 Tough Sets Front Rack Reversel Alternating Lunge […]

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Friday Wod 8.10.18

10 Minutes EMOM Deadlift x 3 @50% of 1RM (Loop Band Around Barbell) Then In Partners, 13 Minutes AMRAP 30 Russian Swings 30 Calorie Assault Bike Level 1 – 70/53# Level 2 – 106/70#

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Thursday Wod 8.9.18

Establish a 1 Rep Max Bench Press Then 12 Minutes EMOM Min 1 – Pushups Min 2 – 45 Seconds Max Calorie Row Level 1 – 10 Pushups Level 2 – 15 Pushups Level 2+ – 20 Pushups

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Tuesday Wod 8.7.18

Establish a Max Unbroken of Your Choice Pull-up Chest-2-Bar Pull-up Bar Muscle-up Ring Muscle-up Then “Annie” 50-40-30-20-10 Reps For Time Double Unders Sit-ups Optional Work 3 Sets 1 Minute SIde Plank/Side Minimize Rest Switching Side to Side For Time Ski Erg 1000 Meters

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Monday Wod 8.6.18

Establish a 1RM Squat Snatch Then 10 Minutes AMRAP Snatch Starting With The Following Loads Level 1 – 95/65# Level 2 – 115/75# Level 2+ – 135/95# Add 10/5# Every 7 Snatches Optional Work Build To Your Heavies t 50′ Overhead Yoke Carry 3 Rounds, Not For Time 8 Over The Shoulder Sandbag Cleans 10 […]

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Saturday Wod 8.4.18

Level 1 In Partners, 15 Minutes AMRAP 20 Synchronized Kettlebell Swings 53/35# 25 Pull-ups 50′ Front Rack DB Lunge (Together) 30/20# Level 2 In Partners, 15 Minutes AMRAP 20 Synchronized Kettlebell Swings 70/53# 25 Chest-2-Bar Pull-ups 50′ Front Rack DB Lunge (Together) 45/30#

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Thursday Wod 8.2.18

Establish a Max Unbroken Set Double Under Establish a Max Unbroken Set Toes To Bar Then 11 Minutes AMRAP 10 Double Unders 20 Wall Ball Shots 20/14# 20 Double Unders 15 Wall Ball Shots 20/14# 30 Double Unders 15 Wall Ball Shots 20/14# 40 Double Unders 15 Wall Ball Shots 20/14# Continue Ascending By 10 […]

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