Saturday Wod 1.6.18

A. 3 Sets, Not For Time 1 Pegboard Ascent 100′ Handstand Walk 2-3 Legless Rope Climbs 15-20 Triple Unders B. Build To a Heavy 8-Rep of Each Bench Press C. Every 7 Minutes For 35 Minutes (5 Sets) Run 400 Meters 20 Wall Ball Shots 30/20# 20 Box Jump Overs 24/20” Record Only Your Fastest […]

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Friday Wod 1.5.18

A. Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Open Workout Warm-up Note B. After Recovering From Part A Build To Your Heaviest 2-Rep TnG Power Clean C. 5 Tough Sets Clean Deadlift x 5 Perform These Deads In Your Clean Positioning and Pull, Dead Stop Style D. 3 Sets […]

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Friday Wod 1.5.18

A. Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Spend some extra time warming up for this in order to give it your best effort. We want to not only do these to prep for a repeat, but also to give us a gauge of current fitness levels. So, attack […]

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Wednesday Wod 1.3.18

A. 7 Tough Sets Back Squat x 3 B. 15 Minutes AMRAP 5 Muscle-Ups 10 Toes To Bar 5 Squat Cleans Use The Following Loads For The Cleans 1st Round – 115/75# 2nd Round – 135/95# 3rd Round – 165/110# 4th Round – 205/135# 5th Round – 225/155# 6th Round – 245/160# 7Th Round – […]

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Tuesday Wod 1.2.18

A. 20 Minutes EMOM Min 1 – Pallof Press x 20 Seconds/Side (These Can Be Isometric of Dynamic) Min 2 – Single Leg DB Romanian Deadlift x 8-10 (Start With 45/30# In Contralateral Arm/Leg) Adjust Load Up Or Down From There) Min 3 – 45 Seconds Front Rack KB Carry 70/53# L Min 4 – […]

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Monday Wod 1.1.18

A. Start an 18 Minute Running Clock 6 Minutes EMOM Dip Snatch + 2 Overhead Squats 6 Minutes EMOM Hang Snatch x 1 (Mid Thigh) (Build From Above) 6 Minutes EMOM Hang Snatch x 1 (Knees) B. 5 Tough Sets Front Squat x 5 @24X1 C. 7 Rounds For Time 5 Power Snatches 135/95# 7 […]

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Saturday Wod 12.30.17

A. 15 Minutes EMOM Min 1 – Strict Muscle-up x 1-4 Min 2 – 30 Seconds Nose To Wall Handstand Hold Min 3 – Triple Under Practice B. Start a Running Clock 7 Minutes AMRAP 5 Muscle-ups 9 Thrusters 135/95# At The 10 Minute Mark… 7 Minutes AMRAP 5 Deadlifts 275/185# 10 Calories Assault Bike […]

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Friday 12.29.17 Wod

A. 20 Minutes To Build To A Heavy Snatch B. 20 Minutes To Build To A Heavy Clean C. 3 Tough Sets Back Squat x 5 D. 3 Tough Sets Barbell Hip Thrust x 8-10 3 Tough Sets Glute Ham Raise x 5-7 No Conditioning Today

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Wednesday Wod 12.27.17

A. 5 Tough Sets Jerk x 2 (Push Or Split) B. For Time 30 Strict HSPU 7 Rope Climbs 20 Strict HSPU 5 Rope Climbs 10 Strict HSPU 3 Rope Climbs Rest 5 Minutes 2 Rounds For Time Run 600 Meters 20 Kettlebell Snatches 70/53# 20 GHD Sit-ups C. 2 Rounds, Not For Time 20 […]

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