Tuesday Wod 1.30.18

A. 3 Sets Total Thoracic Rotation Drills x 15/Side – Video Tall Kneeling Band Press x 60 Seconds/Side Pallof Press x 60 Seconds/Side 100′ Single Arm Front Rack KB Carry (Use Something Challenging to the Torso) B. 20 Minutes E120 (10 Sets) 2 Push Presses + 1 Jerk Start at 40-50% of Jerk 1RM and Build […]

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Tuesday Wod 1.30.18

Levels 1 and 2 15 Minutes EMOM Snatch Pull + Snatch Then 5 Tough Sets Front Squat x 5 Pause a Full 3 Seconds In Bottom of 1st Optional Work 5 Tough Sets 4 Stop Halting Snatch Deadlift Stop For 3 Full Seconds At Each Position 2”, Below Knee, Above Knee, Mid Thigh 3 Tough […]

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Monday Wod 1.29.18

Level 1 4 Rounds For Time 10 Handstand Pushups 20 Pull-ups Run 800 Meters Rest 90 Seconds Level 2 4 Rounds For Time 20 Handstand Pushups 20 C2B Pull-ups Run 800 Meters Rest 90 Seconds Optional Work 3 Tough Sets Bench Press x 3 3 Tough Sets Single Arm Bent Over DB Row x 10 […]

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Monday Wod 1.29.18

A. Build To a Max Effort Of The Following Complex Snatch Pull + Hang Snatch + Snatch + Overhead Squat Goal is Not To Drop Barbell Until Finishing Complex B. 5 Tough Sets Front Squat x 2 @24X1 Less Reps Here, Add Some Weight C. 7 Minutes AMRAP 6 Burpee Bar Muscle-ups 6 Single Arm […]

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Saturday Wod 1.27.18

Level 1 In Partners, For Time 50 Burpee Box Jump Overs 24/20” 50 Toes To Bar 1000 Meter Run (Together) Level 2 In Partners, For Time 75 Burpee Box Jump Overs 24/20” 75 Toes To Bar 1000 Meter Run (Together)

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Saturday Wod 1.27.18

A. Choose Your Weakest of the 3 Movements Push Press/Strict Press Bench Press Weighted Dip And Perform 5 Tough Sets of 3 B. For Time 10 Deadlifts 345/225# 10 Toes To Bar 10 Power Snatches 165/110# 10 Triple Unders 50 C2B Pull-ups 10 Triple Unders 10 Power Snatches 165/110# 10 Toes To Bar 10 Deadlifts […]

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Friday Wod 1.26.18

Open Workout 15.3 14 Minutes AMRAP 7 Muscle-ups 50 Wall Ball Shots 20/14# 100 Double Unders Scaled Option 14 Minutes AMRAP 50 wall-ball shots 20/10# 9′ Target 200 single-unders

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Friday Wod 1.26.18

A. Open Workout 15.3 14 Minutes AMRAP 7 Muscle-ups 50 Wall Ball Shots 20/14# 100 Double Unders Same idea here, warm-up well. Give this your full attention and effort. B. Optional Second Session This is not a second part of the 1st Session If You Perform This Session, It Needs To Be at Least a […]

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