Saturday Wod 3.17.18

A. Spend Some Quality Time Smashing/Stretching and/or getting Loose from Yesterday (Low Back/Glutes/Hamstrings) B. 20 Minutes, Every 4 Minutes (5 Sets) Back Squat x 5 Perform These 75-85% of Your Normal Working 5 Rep C. In Partners, Complete For Time 60 Muscle-ups 60 Hang Squats Cleans 155/105# 60 Calorie Assault Bike 60 Calorie Row D. […]

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Friday Wod 3.16.18

Open Workout 18.4 For time: 21 Deadlifts 225/155# 21 Handstand Push-ups 15 Deadlifts 225/155# 15 Handstand Push-ups 9 Deadlifts 225/155# 9 Handstand Push-ups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap

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Thursday Wod

2 Rounds For Time Run 200 Meters 20 Wall Ball Shots 20/14# Run 200 Meters 15 Kipping Handstand Pushups Run 200 Meters 15 Deadlift 185/125# I can see some variation of these movements being programmed for this week. The goal is to move through this at 65-75% intensity. This will prep these muscles and movement […]

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Tuesday Wod 3.13.18

A. 15 Minutes To Build To a Heavy Snatch Only go For a Max If It’s Feeling Good Otherwise, Minimize Misses as much as Possible B. 4 Tough Sets Barbell Hip Thrusts x 10 C. 24 Minutes EMOM Min 1 – 10 Overhead Reverse Alternating Lunge 155/105# Min 2 – 15 C2B Pull-ups Min 3 […]

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Saturday WOD 3.10.18

A. Build To A 2 Rep Max Thruster (Taken From Rack is Ok)   B. Build To a 5 Rep Max Strict Weighted Pull-up   C. With a Running Clock Every 90 Seconds Deadlift Power Clean Shoulder To Overhead 135/95# 1st Interval – Start at 1 Rep of Each 2nd Interval – 2 Reps of […]

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Friday Wod 18.3

Open 18.3 2 rounds for time of: 100 Double Unders 20 overhead squats 115/80# 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups Time cap: 14 minutes My thoughts are the double unders are going to take a toll on your lower legs guys so […]

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Thursday Wod 3.8.18

A. 3 Rounds, Not For Time 60 Double Unders 100′ Suitcase Carry (100/70#) 12-15 V-Ups 10-15 Kipping Handstand Pushups 12 Box Jump Overs 24/20” 10 Front Squats 135/95# B. Spend 20 Minutes Smashing Lower Body Muscle Spend 10-15 Minutes Smashing Upper Body Muscle

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