Saturday Wod 10.27.18

In Partners Or Individuals “Angie” For Time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats If Done In Partners, Sit-ups and Air Squat Must Be Done Synchronized Optional Work Build To Your Heaviest Set Snatch Pull + Hang Snatch + Snatch No Drops Between Snatches

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Friday Wod 10.26.18

5 Tough Sets Front Squat x 5 @24X1 Then Level 1 21-15-9 Reps For Time Overhead Squat 95/65# Box Jump Overs 24/20” Level 2 – 115/75# Level 2+ – 135/95#

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Thursday Wod 10.25.18

12 Minutes EMOM Min 1 – 12 Pistol Squats MIn 2 – Tall Kneeling Press x 30 Seconds Then Level 1 3 Rounds For Time 20 DB Snatches 50/35# 20 Toes To Bar Level 2 – 70/50# Level 2+ 3 Rounds For Time 12 DB Snatches 100/70# 20 Toes To Bar

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Wednesday Wod 10.24.18

Level 1 25 Minutes AMRAP 3 Bar Muscle-ups 25 Wall Ball Shots 20/14# Run 400 Meters Rest 60 Seconds Level 2 25 Minutes AMRAP 6 Bar Muscle-ups 25 Wall Ball Shots 30/20# Run 400 Meters Rest 60 Seconds Optional Work Build To a Heavy Set Back Squat x 3

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Tuesday Wod 10.23.18

Deadlift x 5 5-5-5 Reps Then Strict Press 5-5-3-3-1-1 Reps Optional Work 3 Tough Sets Press In Clean x 5-6 3 Sets L-Sit x 30 Seconds

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Monday Wod 10.22.18

20 Minutes E120 (10 Sets) 3 Cleans (Above Knee, Below Knee, Floor) Then 7 Minutes AMRAP 7 Power Cleans 135/95# 7 Bar Facing Burpees Optional Work 3 Tough Sets Bench Press x 5 3 Tough Sets Weighted GHD Hip Extension x 5 @10X3 3 Tough Sets Glute Ham Raise x 5-6

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Saturday Wod 10.20.18

In Teams of 3 Accumulate As Many Reps As Possible In 13 Minutes Of: Pull-ups Calorie Row Double Unders Partners switch movements every 15 Calories Rowed

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Friday Wod 10.19.18

Establish a 1 Rep Max Thruster (Taken From The Floor) Then 7 Rounds For Time 100′ Bear Crawl 11 Thrusters Level 1 – 95/65# Level 2 – 115/75# Level 2+ – 135/95#

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