Monday Wod 6.18.18

A. 10 Rounds 1 Minute AMRAP 9 Front Squats 185/125# AMRAP Calorie Row With Remaining Time Rest 2 Minutes Between Rounds Your Score = Total Calories Accumulated B. 4 Sets, Not For Time 20 Pistol Squats 20 GHD Sit-ups Squat To a Box If Necessary

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Friday Wod 6.15.18

A. Build To Your Heaviest Set Clean Pull + Clean (No Drops Between Reps) B. For Time 50 Handstand Pushups 50 Toes To Bar 50 Calorie Assault Bike 50 DB Box Step-Overs 24/20” 50′ R-Arm DB Overhead Lunge 70/50# 50′ L-Arm DB Overhead Lunge 70/50#

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Wednesday Wod 6.13.18

A. 7 Tough Sets Jerk x 2 (Pause 2 Seconds Receiving 1st Jerk) B. 7 Minutes AMRAP 20 Wall Ball Shots 30/20# 40 Double Unders C. 3 Sets Barbell Z Press x 8 3 Sets Single Arm DB Strict Press x 5 2 Sets L-Sit x 30 Seconds

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Tuesday Wod 6.12.18

A. 15 Minutes EMOM Minutes 1-5 – Muscle Snatch x 1 Minutes 6-10 – Power Snatch x 1 Minutes 11-15 – Squat Snatch x 1 Goal is To Increase Load Each Minute B. 5 Tough Sets Front Squat x 3 @33X1 C. 3 Tough Sets Barbell Hip Thrust x 10

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Monday Wod 6.11.18

A. 5 Rounds For Time 10 Bar Muscle-ups 25 Russian Swings 106/70# Run 400 Meters Rest 2 Minutes B. 2 Sets 1 Minute Hollow Rock 1 Minute Rest Between Sets C. 3 Sets Weighted GHD Hip Extensions x 5 @10X3 3 Sets Single Leg DB Romanian Deadlift x 10

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