Wednesday Wod 7.25.18

15 Minutes To Establish a Heavy Set Hang Snatch x 2 (No Drop Between Reps) Then 4 Tough Sets Front Squat x 8 Optional Work 5 Tough Sets Hip Thrust x 5 3 Tough Sets Snatch Grip Romanian Deadlift x 12

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Tuesday Wod 7.24.18

A. Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) B. For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 12 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 9 Hang Power Cleans 165/110# C. Accumulate 30 Ring Muscle-ups Greater Challenge – Add a […]

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Tuesday Wod 7.24.18

Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) Then For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 75 Double Unders 30 Burpees 12 Hang Power Cleans 75 Double Unders 30 Burpees 9 Hang Power Cleans Level 1 – 135/95# Level 2 – 165/110# Optional Work Accumulate 30 Ring Muscle-ups […]

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Monday Wod 7.23.18

A. 12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) B. 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – 24” Box, Women – 20” Box C. 4 Sets Per Side Landmine Press x […]

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Monday Wod 7.23.18

12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) Then Level 1 8 Minutes AMRAP 5 Handstand Pushups 10 Weighted Box Step-ups 30/20# Level 2 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – […]

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Saturday Wod 7.21.18

On A Running Clock 0:00-12:00 Establish a 3 Rep Max Weighted Strict Supinated Pull-up 12:00-15:00 Rest and Prepare for Below 15:00-30:00 15 Minutes AMRAP 20 Synchro Wall Ball Shots 30 Calorie Row Level 1 – 20/14# Level 2 – 30/20#

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Saturday Wod 7.21.18

A. On A Running Clock 0:00-12:00 Establish a 3 Rep Max Weighted Strict Supinated Pull-up 12:00-15:00 Rest and Prepare for Below 15:00-30:00 15 Minutes AMRAP 20 Synchro Wall Ball Shots 30/20# 30 Calorie Row

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Friday Wod 7.20.18

A. Build To Your Heaviest Load Hang Snatch + Snatch B. For Time 30 Snatches 135/95# 10 Muscle-ups 30 Clean and Jerks 135/95# 10 Muscle-Ups 30 Thrusters 135/95# 10 Muscle-ups C. Establish Your Heaviest 100′ Farmer Carry (50′ Down and Back, No Drops)

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