Wednesday Wod 11.8.17

A. 10 Minutes, E120 (5 Sets) Snatch Push Press + Snatch Jerk + Snatch Balance (Build Over the 5 Sets) B. 12 Minutes E90 (8 Sets) Dip Snatch x 1 (Build Over The 8 Sets, Stay Upright in Your Dip/Drive) C. 5 Tough Sets Back Squat x 3 Followed by 1 Set of Max Reps […]

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Tuesday Wod 11.7.17

A. 5 Tough Sets Weighted Wide Grip Pull-up x 2 Accumulate 10 Legless Rope Climbs 3 Tough Sets/Side Single Arm Bent Over Row x 5 (Use DB or KB Here, Keep Non Working Arm Free) B. 10-15 Minutes Obstacle Handstand Walk Practice For those of you that watched the invitational, have some fun with this […]

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Tuesday Wod 11.7.17

Levels 1 and 2 5 Tough Sets Supinated Grip Bent Over Row x 5 Then 2 Rounds For Time 20 Burpee Box Jump Overs 24/20” Run 800 Meters Optional Work Crossover Symmetry “Iron Scap” Accumulate 2 Minutes Per Side Side Plank Build To a Heavy Turkish Get-up

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Monday Wod 11.6.17

Levels 1 and 2 5 Minutes EMOM Snatch Push Press + Snatch Jerk + Snatch Balance Use Just A barbell or something light here Immediately Into… 15 Minutes E90 (10 Sets) Hang Snatch x 1 Then 5 Tough Sets Back Squat x 4-5 Optional Work 5 Sets Snatch Lift Off x 3 @80-90% of 1RM […]

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Monday Wod 11.6.17

A. 5 Tough Sets 3 Front Squats + 1 Jerk Goal Here is To Get Good At The Jerk In a Fatigued State B. Build To Your Heaviest Load 2 Position Clean (Floor + Knees) C. 3 Tough Sets Barbell Z-Press x 5 D. 7 Rounds For Time 7 Hang Power Cleans 165/110# 7 Ring […]

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Saturday Wod 11.4.17

A. 3 Sets 2-4 Rope Climbs (Base The Number of Climbs off Your Skill Level) Headstand To Handstand Walk x 50′ 1 Pegboard Ascent 30 Seconds L-Sit This is not necessarily for time, just work through it focusing on good technique and solid positioning. B. For Time Row 1000 Meters 100 Double Unders 20 Back […]

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Saturday Wod 11.4.17

Level 1 In Partners 16 Minutes AMRAP 75 Wall Ball Shots 20/14# 25 C2B Pull-ups Level 2 In Partners 16 Minutes AMRAP 75 Wall Ball Shots 30/20# 25 Strict Pull-ups

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Friday Wod 11.3.17

A. 5 Tough Sets Bench Press x 3 B. Deadlift 5-4-3 Reps Basically, Find A Heavy Loading For Each Rep Range Perform These Dead Stop As Usual C. 3 Rounds Total 5 Minutes AMRAP Run 800 Meters 15 Toes To Bar AMRAP With Remaining Time Strict HSPU Rest 5 Minutes Your Score = Total # […]

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Friday Wod 11.3.17

Levels 1 and 2 For Time 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders Optional Work Build To a Heavy Suitcase Carry x 100′ Build To a Heavy Single Arm Front Rack Carry x 100′ Accumulate 250′ Handstand Walk

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