Monday Wod 8.19.19

10 MInutes EMOM Pause Clean x 1 25 Minutes To Establish 5 Heavy Sets Back Squat x 3 @11X1 Optional Work 3 Tough Sets Bear Hug Sandbag Lunge x 10 (5/Side Alternating) 3 Tough Sets Single Leg Hip Thrusts x 8

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Saturday Wod 8.17.19

In Partners, 3 Rounds For Time Level 1 30 Push-Ups 40 Hanging Tucks 50 Goblet Squats 35/26# Level 2 30 Ring Dips 40 Toes To Bar 50 Wall Ball Shots 20/14# Level 3 20 Muscle-ups 40 Toes To Bar 50 Wall Ball Shots 30/20#

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Friday Wod 8.16.19

10 Minutes EMOM Interval 1 – DB Bulgarian Split Squat x 5 Interval 2 – 20 Seconds Side Plank 3 Rounds 3 Minutes AMRAP 20 Squat Cleans Row As Many Calories With Remaining Time Rest 4 Minutes Between Rounds Level 1 – 15 Hang Squat Cleans, 95/65# Level 2 – 95/65# Level 3 – 115/75# […]

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Thursday Wod 8.15.19

14 Minutes EMOM Min 1 – Handstand Pushup x 5-8 Min 2 – Single Arm Bent Over Row x 7-8/Side In Partners 7 Minutes AMRAP Assault Bike For Calories 1 Partner At a Time, Switching as Necessary

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Wednesday Wod 8.14.19

4 Rounds For Time 4 Over The Shoulder Sandbag Cleans 50′ Sandbag Carry 4 Over The Shoulder Sandbag Cleans 50′ Sandbag Carry Run 400 Meters Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional Work 5 Tough Sets Bench Press x 5 In Between Sets, 1 Pegboard Ascent

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Tuesday Wod 8.13.19

5 Tough Sets DB Z-Press x 5 @11X3 5 Tough Sets Front Squat x 3@11X1 Optional Work 3 Sets Jerk Balance x 3 (Use These Two As A Drill, Not Maximal) 3 Sets Tall Jerk x 2 15 Minutes To Build To A Heavy Jerk Single (Not a Max, Utilize Above Drills)

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Monday Wod 8.12.19

15 Minutes E90 Dip Snatch + Hang Snatch 3 Rounds For Time Level 1 25 Burpee Pull-ups 20 Russian Swings 53/35# Level 2 25 Burpee Pull-ups 20 Kettlebell Snatches 53/35# Level 3 25 Burpee Pull-ups 20 Kettlebell Snatches 70/53# Optional Work 3 Sets Banded Chop x 10/Side For 6 Minutes Suitcase Carry Choose A Heavy […]

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Saturday Wod 8.10.19

In Partners, Complete 2 Rounds For Time Level 1 20 Synchronized DB Snatches (Single Arm Alternating) 50′ L-Arm Overhead Lunge 50′ R-Arm Overhead Lunge 40 Calorie Row or Bike Use 35/20# DB Level 2 20 Synchronized DB Snatches (Single Arm Alternating) 50′ L-Arm Overhead Lunge 50′ R-Arm Overhead Lunge 50 Calorie Row or Bike Use […]

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