Tuesday Wod 6.19.18

5 Tough Sets Strict Weighted Dip x 5 Then Level 1 9 Minutes AMRAP 9 Burpee Pull-ups 30 Double Unders Level 2 9 Minutes AMRAP 9 Burpee C2B Pull-ups 30 Double Unders Level 2+ 9 Minutes AMRAP 6/4 Burpee Muscle-ups 30 Double Unders Optional Work 3 Tough Sets Incline Bench Press x 5 3 Tough […]

Read More

Monday Wod 6.18.18

A. 10 Rounds 1 Minute AMRAP 9 Front Squats 185/125# AMRAP Calorie Row With Remaining Time Rest 2 Minutes Between Rounds Your Score = Total Calories Accumulated B. 4 Sets, Not For Time 20 Pistol Squats 20 GHD Sit-ups Squat To a Box If Necessary

Read More

Monday Wod 6.18.18

10 Rounds 1 Minute AMRAP 9 Front Squats AMRAP Calorie Row With Remaining Time Rest 2 Minutes Between Rounds Your Score = Total Calories Accumulated Level 1 – 135/95# Level 2 – 165/110# Level 2+ – 185/125# Optional Work 4 Sets, Not For Time 20 Pistol Squats 20 GHD Sit-ups Squat To a Box If […]

Read More

Saturday Wod 6.16.18

Levels 1 and 2 In Partners: 150 Pull-ups Run 400 Meters 75 Synchro Air Squats Run 400 Meters 100 Pushups Run 400 Meters Optional Work 3 Tough Sets Dead Stop Deadlift x 5 3 Tough Sets Good Morning x 10

Read More

Friday Wod 6.15.18

A. Build To Your Heaviest Set Clean Pull + Clean (No Drops Between Reps) B. For Time 50 Handstand Pushups 50 Toes To Bar 50 Calorie Assault Bike 50 DB Box Step-Overs 24/20” 50′ R-Arm DB Overhead Lunge 70/50# 50′ L-Arm DB Overhead Lunge 70/50#

Read More

Friday Wod 6.15.18

Level 1 For Time 25 Handstand Pushups 30 Toes To Bar 30 Calorie Assault Bike 30 DB Box Step-Overs 24/20” 50′ R-Arm DB Overhead Lunge 45/30# 50′ L-Arm DB Overhead Lunge 45/30# Level 2 For Time 50 Handstand Pushups 50 Toes To Bar 50 Calorie Assault Bike 50 DB Box Step-Overs 24/20” 50′ R-Arm DB […]

Read More