Saturday Wod 12.2.17

A. 3 Sets Max Unbroken Muscle-Ups If You Cannot Perform more than 7 or 8 Accumulate 30 Muscle-ups Broken up is Smaller Sets B. 20 Minutes AMRAP 50 Toes To Bar 50 Clean and Jerks 135/95# 50 C2B Pull-ups 50 Calorie Assault Bike

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Friday Wod 12.1.17

A. 5 Tough Sets Bench Press x 2 B. 5 Sets Deadlift x 5 @80-85% of 1RM (Compare This To Prior Weeks 5-Rep Sets) As always, heavy sets – use dead stop C. Every 3 Minutes For 24 Minutes (8 Sets) Row 15/12 Calories 15 Russian Swings 106/70# 15 Box Jump Overs 24/20” Stop if […]

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Wednesday Wod 11.29.17

A. 6 Minutes EMOM Snatch Push Press + Snatch Jerk + Snatch Balance + Drop Snatch (Just The Bar Here, Get Warm In the Shoulders and Hips) B. Spend 15 Minutes Building To Your Heaviest No Hook Grip, No Foot Movement (This will help with technique and bar path, don’t go too heavy you can’t […]

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Tuesday Wod 11.28.17

A. 5 Rounds For Time 2 Legless Rope Climbs 50′ Handstand Walk 10 Triple Unders 20 Minute Time Cap This is For Time, However Don’t Rush Into Bad Positions, Keep Good Positions B. 4 Tough Sets Supinated Grip Barbell Row x 6-8 C. 3 Sets GHD Sit x 20 Rest 2 Minutes Between Sets If […]

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Monday Wod 11.27.17

A. 5 Tough Sets 1 Clean + 2 Front Squats + 1 Jerk B. 5 Tough Sets Clean Deadlift x 5 @90-110% of 1RM Clean Clean Style Bar Path and Pull Smooth and Controlled C. 5 Tough Sets Back Rack Push Press x 3 Practice Efficient Landing Between Reps D. 21-15-9 Reps For Time Thruster […]

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Saturday Wod 11.25.17

A. 3 Sets, Not For Time 5 Muscle-ups (This is Just for some added practice, move well) 20 Triple Unders 1 Pegboard Ascent 20 Alternating Pistol Squats B. 30 Minutes EMOM Min 1 – 7 Bar Muscle-ups Min 2 – 5 Deadlifts 275/185# + 7 Strict HSPU Min 3 – 12/9 Calorie Assault Bike Record […]

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Friday Wod 11.24.17

A. 5 Tough Sets Weighted Dip x 5 (Note Any Improvement From Last Week) B. Deadlift Set #1 – 5 Reps @80% Set #2 – 4 Reps @82% Set #3 – 3 Reps @85% Set #4 – 2 Reps @87-90% Set #5 – 1 Rep @92-95% If You were able to hit all the percentages […]

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