Saturday Wod 11.18.17

3 Sets, Not For Time 20 Triple Unders 1 Pegboard Ascent (Hopefully by now these are getting easier) 15 Dynamic Glute Ham Raises 20 Alternating Pistol Squat (Use Excellent Form Here) Make sure to spend several minutes getting warm before jumping into this skills section. Some of this demands good mobility and warm tissues For […]

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Friday Wod 11.17.17

5 Rounds For Time 20 Farmer Carry Lunge 20 Burpees (To Target) 20 DB Snatch Rest 2 Minutes Between Rounds Level 1 – 30/20#, 45/30# Level 2 – 45/30#, 70/45# Optional Work 10-15 Minutes Handstand Walk Practice (If You Are Poficient At this, Try Throwing In Some Obstacles to Navigate) Build To A Max Load […]

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Friday Wod 11.17.17

A. 5 Tough Sets Weighted Dip x 3 B. Deadlift Set #1 – 5 Reps @80% Set #2 – 4 Reps @82% Set #3 – 3 Reps @85% Set #4 – 2 Reps @87-90% Set #5 – 1 Rep @92-95% Percentage Based Upon Estimated 1RM Today, Not all Time Best C. 15 Minute AMRAP 5 […]

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Wednesday Wod 11.15.17

12 Minutes EMOM Minure 1 – 30 Seconds L-Sit Minute 2 – 30 Seconds Free Handstand hold Minute 3 – 30 Double Unders Then 3 Rounds For Time 30 Kettlebell Swings 15 Thrusters Level 1 – 53/35#, 95/65# Level 2 – 70/53#, 115/75# Optional Work 3 Sets 15 L-Arm Russian Swings 100′ L-Arm Front Rack […]

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Wednesday Wod 11.15.17

A. 10 Minutes EMOM Minutes 1-5 Press In Snatch x 3 Minutes 6-10 Muscle Snatch x 1 Press In Snatch – Only Add Load to The Bar If You Have Full ROM Capacity Overhead Muscle Snatch – Start at Roughly 95/65 (Give or Take) and Build Over the 5 Sets B. 15 Minutes E90 (10 […]

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Wod Tuesday 11.14.17

A. For Time 10 Legless Rope Climbs Rest 5-10 Minutes 3 Tough Sets Weighted Wide Grip Pull-up x 5 3 Tough Sets Landmine Row x 8 B. 10-15 Minutes Obstacle Handstand Walk (Look For Improvement From Last Week) C. Run 1600 Meters 12 Bar Muscle-Ups Run 800 Meters 9 Bar Muscle-ups Run 400 Meters 6 […]

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Tuesday Wod 11.14.17

5 Tough Sets Weighted Wide Grip Pull-up (5 Sets x 2) Then Level 1 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Chest-2-Bar Pull-ups Level 2 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Bar Muscle-ups Optional Work 3 Rounds For […]

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