Friday Wod 3.30.18

13 Minutes AMRAP 50 Double Unders 3 Squat Cleans Level 1 – Start With 135/85# And Add 10 Lbs Each Round To The Bar Level 2 – Start With 185/125# And Add 10 lbs Each Round To The Bar Optional Work 3 Tough Sets Clean Pull x 5 3 Tough Sets Barbell Hip Thrust x […]

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Thursday Wod 3.29.18

15 Minutes Hip Mobility Work Then Level 1 4 Rounds For Time 30 Russian Swings 70/53# 1 Minute Handstand Hold Level 2 4 Rounds For Time 30 Russian Swings 106/70# 50′ Handstand Walk

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Wednesday Wod 3.28.18

A. 3 Tough Sets Front Squat x 5 B. 3 Tough Sets Front Rack Reverse Alternating Lunge x 10 (From Rack) C. 4 Rounds, Each For Time 18 Toes To Bar Row 500 Meters Rest 3-4 Minutes Between Sets Record Your Slowest and Fastest Times Only

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Wednesday Wod 3.28.18

Level 1 4 Rounds, Each For Time 12 Toes To Bar Row 500 Meters Rest 3-4 Minutes Between Sets Level 2 4 Rounds, Each For Time 18 Toes To Bar Row 500 Meters Rest 3-4 Minutes Between Sets Record Your Slowest and Fastest Times Only Optional Work 3 Tough Sets Front Squat x 5 3 […]

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Tuesday Wod 3.27.18

First off, congratulations for those of you that trained all year and now finished the open! I am very proud of you guys., many of you put in a ton of work. Secondly, if you want to take some time off go ahead for sure. But if you don’t, think about mixing it up with […]

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Tuesday Wod 3.27.18

Level 1 20 Minutes AMRAP Run 200 Meters 8 Ring Dips 12 Single Arm Alternating DB Snatches 50/35# Level 2 8 Minutes AMRAP 7 Muscle-Ups 14 DB Snatches 70/50# Rest 4 Minutes 8 Minutes AMRAP Run 200 Meters 15 Pushups Optional Work Build To a Heavy Single Snatch Balance 5 Tough Sets Dip Snatch x […]

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Monday Wod 3.26.18

On A Running Clock 15 Minutes To Establish a 1RM Back Squat Then At the 18 Minute Mark 3 Rounds For Time 40 Wall Ball Shots 20 Burpees (To Target) Level 1 – 20/14# Level 2 – 30/20# Optional Work 5 Tough Sets Strict Press x 2 3 Tough Sets Landmine Press x 5 3 […]

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