Wednesday Wod 10.9.19

5 Tough Sets Bench Press x 3 For Time 50 Burpees (Target) Row 500 Meters 50 Burpees (Target) Optional Work 3 Tough Sets Tricep Pressdown x 12 3 Tough Sets Barbell Bent Over Row x 8

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Tuesday Wod 10.8.19

15 Minutes EMOM Squat Snatch x 1 5 Tough Sets Back Squat x 3 Optional Work 4 Tough Sets Snatch Grip Romanian Deadlift x 5 3 Sets Alternating Pistol Squat x 20

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Monday Wod 10.7.19

3 Rounds For Time Run 800 Meters 15 Sandbag Cleans (Over The Shoulder) Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional Work 3 Rounds, For Efficiency 3 Pegboard Ascents 1 Minute Handstand Hold (Accumulated) 20 GHD Sit-ups

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Saturday Wod 10.5.19

20 Minutes To Build To A 5 Rep Max Deadlift Dead Stop In Partners 15 Minutes AMRAP 5 Front Squats 7 Hang Power Cleans 9 Deadlifts Partners Alternate Rounds Level 1 – 95/65# Level 2 – 135/95# Level 3 – 155/105# Optional Work 3 Tough Sets Single Leg RDL x 10 3 Tough Sets Single […]

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Friday Wod 10.4.19

12 Minutes AMRAP 12 Push Press 15 Toes To Bar 100′ Sandbag Carry Immediately Upon Finishing 8 Minutes To Establish a 2 Rep Max Push Press Level 1 – 75/55# Level 2 – 115/75# Level 3 – 135/95# Optional Work 3 Tough Sets DB Lateral Raise x 10 3 Tough Sets DB Reverse Fly x […]

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Thursday Wod 10.3.19

7 Rounds Of: 2 Minutes AMRAP 16 DB Snatches Spend Remaining Portion of 2 Minutes Accumulating As Many Burpee Box Jumps Overs As Possible Rest 1 Minute Between Bouts Select Your Own DB Load

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Wednesday Wod 10.2.19

5 Tough Sets Strict Weighted Pull-up x 5 ‘Helen” 3 Rounds For Time Run 400 Meters 21 Kettlebell Swings 53/35# 12 Pull-ups Optional Work 3 Tough Sets Single Arm Bent Over Row x 10

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Tuesday Wod 10.1.19

30 Minutes EMOM Squat Clean x 1 Build To a Challening Load Before Starting Optional Work 3 Tough Sets Back Squat x 10

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Monday 9.30.19

Level 1 2 Rounds For Time Row 1K 15 Bar Dips 100 Double Unders Level 2 2 Rounds For Time Row 1K 20 Ring Dips 100 Double Unders Level 3 2 Rounds For Time Row 1K 20 Muscle-ups 100 Double Unders Optional Work 5 Tough Sets Bench Press x 5 3 Tough Sets Tricep Pressdown […]

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