Saturday Wod 1.26.19

In Partners For Time 50 Synchronized Sit-ups 200m Run 50 Synchronized Deadlifts 205/135# 400m Run 50 Synchronized Air Squats 800m Run 50 Cal Assault Bike 400m Run 50 Burpees over bar 200m Run Optional Work Establish a 5 Rep Max Bench Press x 5

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Thursday Wod 1.24.19

5 Tough Sets Back Squat x 5 Then 7 Minutes AMRAP 9 Overhead Squats 95/65# 30 Double Unders Level 2 – 115/75# Optional Work 3 Sets Snatch Push Press x 5 5 Sets Snatch Balance x 3

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Wednesday Wod 1.23.19

5 Sets High Hang Snatch + Hang Snatch Level 1 3 Rounds For Time 20 KB Swings 53/35# 20 Burpees (Target) Level 2 – Sub Swings For Snatches 53/35# Optional Work 5 Tough Sets Clean Grip Romanian Deadlift x 5 Use a Riser For Feet If Mobility Allows 3 Tough Sets Snatch High Pull x […]

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Tuesday Wod 1.22.19

3 Sets False Grip(Ring) Weighted Pull-up x 5 3 Sets Ring Transition x 5 Level 1 5 Rounds For Time 15 Pull-ups 15 DB Front Squats 45/30# Optional Work For Time 30 Muscle-ups (Modify This Number if Necessary Down To A Challenging Number For You)

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Monday Wod 1.21.19

10 Minutes EMOM Handstand Pushup x 5 Modify This to Suit Your Skill Level Add Deficit To Increase Challenge Level 1 3 Rounds For Time 12 DB Push Press 45/30# 800 Meter Run No Time Cap Level 2 – 24 Reps/Round Optional Work 3 Sets Hollow Hold x 30 Seconds Rest 30 Seconds Superman x […]

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Saturday 1.19.19

Level 1 In Partners, Complete 3 Rounds For Time 50 Single Arm Alternating DB Snatches 50/35# 50 Pull-ups Level 2 In Partners, Complete 3 Rounds For Time 50 Single Arm Alternating DB Snatches 70/50# 50 Chest-2-Bar Pull-ups

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Friday 1.18.19

Open Workout 18.1 20 Minutes AMRAP 8 Toes To Bar 10 Single Arm Hang Clean + Press 50/35# 14/12 Calorie Row

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