Monday Wod 11.12.17

A. 5 Tough Sets 2 Front Squats + 1 Jerk B. Build To Your Heaviest Set 1 Pause Clean + 1 Clean Then 3 Sets Clean Pull x 5 @ Aboves Heaviest C. 3 Tough Sets Axle Bar Push Press x 5 (Taken From Ground) D. For Time 30 Clean and Jerks 185/125#

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Monday Wod 11.13.17

Levels 1 and 2 5 Minutes EMOM Press In Clean x 2-3 Immediately Into… 15 Minutes E90 Pause Clean x 1 Come Up To Pause 3 Full Seconds At Knee Then Finish The Lift Then 5 Tough Sets Front Squat x 3-4 Optional Work Build To a 2 Rep Max Strict Press 5 Tough Sets […]

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Saturday 11.11.17

A. 3 Sets Headstand To Handstand Walk x 50′ 1 Pegboard Ascent 30 Seconds L-Sit 20 GHD Sit-ups 10-20 Triple Unders B. For Time 21 Thrusters 95/65# 7 Muscle-Ups 18 Thrusters 95/65# 6 Muscle-Ups 15 Thrusters 95/65# 5 Muscle-Ups 12 Thrusters 95/65# 4 Muscle-Ups C. Optional 30 Minute Run Goal Here is around 60-70% Mostly […]

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Saturday Wod 11.11.17

Veterans Day Hero Workout “Rankel” 20 Minutes AMRAP In Singles 6 Deadlifts 225/155# 7 Burpee Pull-ups 10 Kettlebell Swings 70/53# Run 200 Meters

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Friday Wod 11.10.17

Level 1 Every 10 Minutes For 40 Minutes Row 750 Meters 20 Pull-ups 20 Wall Ball Shots 20/14# Level 2 Every 10 Minutes For 40 Minutes Row 1000 Meters 20 C2B Pull-ups 20 Wall Ball Shots 30/20# Record Fastest And Slowest Rounds Optional Work 10 Minute Practice Triple Unders Accumulate 250′ Handstand Walk

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Friday 11.10.17

A. 5 Tough Sets Bench Press x 5 B. Deadlift 5-4-3 Reps Same as week prior, try to add load across each rep range Spend Enough Time Neededon Parts A and B To Move Heavy Weight C. 22 Minutes AMRAP 15/12 Calorie Assault Bike 20 Deadlifts 225/155# 25 Pull-ups Rest 1 Minute

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Thursday Wod 11.9.17

5 Tough Sets Strict Press x 5 Then Level 1 6 Rounds For Time 6 Handstand Pushups 6 Bar Dips 40 Double Unders Level 2 6 Rounds For Time 6 Strict Handstand Pushups 3 Muscle-ups 40 Double Unders

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