Wednesday Wod 8.1.18

Establish a 1RM Power Snatch Then Level 1 9-7-5 Reps For Time Chest-2-Bar Pull-up Ring Dip Squat Snatch 95/65# Level 2 “Amanda” 9-7-5 Reps For Time Muscle-up Squat Snatch 135/95# Optional Work 5 Sets Snatch Balance x 2 3 Sets Glute Ham Raise x 5-7

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Tuesday Wod 7.31.18

All Levels Establish a 1RM Strict Press Then 7 Minutes AMRAP 7 Handstand Pushups 7 Burpee Box Jump Overs 24/20” Optional Work 7 Minutes 30 Seconds Assault Bike Hard 30 Seconds Assault Bike Easy

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Monday Wod 7.30.18

20 Minutes AMRAP 6 Hang Squat Cleans 12 Deadlifts 18 Calorie Row Rest 30 Seconds Level 1 – 115/75# Level 2 – 135/95# Level 2+ – 155/105# Optional Work *Best Done Before Above Work* Build To Your Heaviest Set Squat Clean + 3 Front Squats

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Friday Wod 7.27.18

A. 10 Minutes EMOM Deadlift x 3 @50% of 1RM (Loop Band Around Barbell) B. Ever 6 Minutes For 30 Minutes (5 Sets) 8 Bar Muscle-ups 15 Toes To Bar 20 Push Press 135/95# Row 500 Meters Record Fastest and Slowest Rounds

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Friday Wod 7.27.18

All classes cancelled for Friday 7/27 due to the fire and air quality. Check our social media for up-to-date information on Saturdays potential workout.

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Thursday Wod 7.26.18

Level 1 Ever 6 Minutes For 30 Minutes (5 Sets) 7 Chest-2-Bar Pull-ups 15 Toes To Bar 20 Push Press 95/65# Row 500 Meters Level 2 Ever 6 Minutes For 30 Minutes (5 Sets) 4/3 Bar Muscle-ups 15 Toes To Bar 20 Push Press 115/75# Row 500 Meters Level 2+ Ever 6 Minutes For 30 […]

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