Friday Wod 9.6.19

5 Sets, Not For Time 100′ Farmer’s Carry 30 Seconds L-Sit 100′ Sandbag Carry 5 Snatches Choose a heavy but doable load for each of these movements and take your time working through it

Read More

Thursday Wod 9.5.19

15 Minutes To Establish 3 Heavy Sets Clean Pull + Clean 20 Minutes To Establish 5 Tough Sets Back Squat x 2 Optional Work 5 Tough Sets 4 Stop Halting Clean Deadlift x 2 Stop at 2” Off Ground, Below Knee, Above Knee, Mid Thigh Use Roughly 100-110% of 1RM

Read More

Wednesday Wod 9.4.19

20 Mintues To Establish 5 Heavy Sets Jerk x 2 5 Rounds For Time Level 1 11 Ring Rows 11 Push Press 75/55# Level 2 11 Supine Ring Rows 11 Push Press 115/75# Level 3 7 Muscle-ups (Ring) 11 Push Press 115/75# Optional Work 3 Tough Sets Of Each Landmine Row x 8-10 Half Kneeling […]

Read More

Tuesday Wod 9.3.19

Deadlift 5-5-3-3-1-1 Reps For Time Run 800 Meters Rest 2 Minutes Run 800 Meters Optional Work 3 Tough Sets of Each Good Morning x 10 Glute Ham Raise x 5-7

Read More

Monday Wod 9.2.19

Schedule Reminder – 8am, 9am, and Noon Classes Only Today For Time Buy-In: 35 Devil’s Press 21-15-9 Reps For Time Thruster Pull-up Cash-Out: 35 Devil’s Press Level 1 – 30/20#, 65/45#, Jumping Pull-ups Level 2 – 45/30#, 95/65#

Read More

Saturday Wod 8.31.19

4 Rounds For Time 20 Over-The-Shoulder Sandbag Cleans 30 Toes To Bar Non Working Partner Holds Static Hang During Cleans Athletes Choose Sandbag Load

Read More

Friday Wod 8.30.19

Levels 1 and 2 20 Minutes EMOM Min 1 – 10 Alternating Pistol Squats Min 2 – DIp x 10 Min 3 – Bent Over Row x 10 Min 4 – 30 Seconds Handstand Hold Level 3 20 Minutes EMOM Min 1 – 10 Alternating Pistol Squats Min 2 – Muscle-up x 3-7 Min 3 […]

Read More