Monday Wod 7.9.18

A. 5 Tough Sets Front Squat x 2 @33X1 B. 8 Minutes AMRAP 10 DB Snatches 30′ L-Arm Overhead DB Lunge 30′ R-Arm Overhead DB Lunge 10 DB Goblet Squats Use a 70/50# DB C. 5 Sets Barbell Hip Thrust x 5 3 Sets Side Plank x 1 Minute Rest 30 Seconds Between Sets/Sides

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Saturday Wod 7.7.18

A. Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Build To a Heavy Load Before Starting B. 2 Rounds For TIme 50 Synchronized Burpees (Target) Run 400 Meters (Together) 50 Pull-ups Row 50 Calories Assault Bike 50 Calories

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Friday Wod 7.6.18

A. 5 Tough Sets Push Press x 5 B. Every Minute On The Minute Deadlift 315/205# Toes To Bar Mins 1-5 4 Reps of Each Mins 6-10 5 Reps Of Each Min 11-15 6 Reps of Each Continue Ascending Until You Can No Complete Finish Reps Within Minute C. 3 Tough Sets Barbell Z-Press x […]

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Tuesday Wod 7.3.18

A. 3 Sets, Not For Time 100 Meters KB Front Rack Carry R-Arm 100 Meters KB Front Rack Carry L-Arm 1 Minute Plank Shoulder Taps 30 Seconds Half Kneeling Pallof Press R 30 Seconds Half Kneeling Pallof Press L B. 4 Rounds For Time 100′ DB Farmer Carry Lunge 70/45# 15 Strict Handstand Pushups C. […]

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Monday Wod 7.2.18

A. 15 Minutes E90 (10 Sets) 2 Position Clean Clean + Hang Clean No Drops B. 5 Tough Sets 4 Stop Halting Clean Deadlift 3 Full Second Pause At Each Position (2″, Below Knee, Above Knee, Mid Thigh) Go Heavy Here, Hold Good Positions C. 9 Minutes AMRAP 7 Strict Pull-ups 12 Kettlebell Swings 70/53# […]

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Saturday Wod 6.30.18

A. 4 Sets Half Kneeling Landmine Press x 6-8 4 Sets Half Kneeling Single Arm KB Press x 6-8 B. In Partners, Complete 3 Rounds For Time 120 Double Unders (Both Partners Perform 120) 30 Shoulder To Overhead 185/125#

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