Tuesday Wod 2.26.19

Level 1 13-11-9 Reps For Time Clean and Jerk 135/95# Strict Pull-up Strict Bar Dip Level 2 13-11-9 Reps For Time Clean and Jerk 185/125# Bar Muscle-up Optional Work 3 Tough Sets Landmine Press x 10 3 Tough Sets Landmine Row x 10

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Monday Wod 2.25.19

20 Minutes To Establish A 1 Rep Max Hang Squat Snatch 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Single Leg Snatch Grip Romanian DL x 6-8 6 Minutes Suitcase Carry 70/53# (Kettlebell) Switching Hands Each Minute

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Saturday Wod 2.23.19

In Partners, 3 Rounds For Time 40 Deadlifts 205/135# 40 Pushups (Hand Release) 40 Box Jump Overs 24/20” During Box Jump Overs, Non Working Partner Holds Deadlift (Barbell At Thighs) Optional Work 10 Minutes Practice Strict Muscle-up 3 Tough Sets Good Morning x 10

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Thursday Wod 2.21.19

18 Minutes AMRAP 5-10-15-20-25… Reps Row For Calories Wall Ball Shot Kettlebell Swing Continue Ascending By 5 Reps Each Round For 18 Minutes Level 1 – 20/14#, 53/35# Level 2 – 30/20#, 70/53#

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Wednesday Wod 2.20.19

4 Rounds 1 Minute At Each Movement For Max Reps Power Snatch 135/95# Assault Bike (Calories) Toes To Bar Rest 1 Minute Record Total Reps Per Round Optional Work 3 Sets Side Plank x 1 Minute/Side Rest 1 Minute Between Sets and Sides Elevate Top Leg If Possible 10 Minute Practice Double or Triple Unders

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Tuesday Wod 2.19.19

15 Minutes To Build To A 5-Rep Max Bench Press Level 1 15 Minutes AMRAP 10 Burpee Pull-ups Run 200 Meters Level 2 – 4 Burpee Muscle-ups Level 2+ – 7 Burpee Muscle-ups Optional Work 5 Tough Sets Supinated Grip Weighted Pull-up x 3 10 Minute Practice Handstand Hold or Walk

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Monday Wod 2.18.19

On a Running Clock 10 Minutes To Build To a Heavy Clean and Jerk At the 12 Minute Mark… 5 Rounds For Time 3 Power Cleans 3 Front Squats 3 Jerks 30 Double Unders Use 50% of Load Established Above Optional Work 3 Tough Sets Banded Tricep Pressdown x 10 3 Tough Sets Reverse Wrist […]

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