Monday Wod 5.7.18

A. 15 Minutes E90 (10 Sets) 1st Interval – 30-45 Seconds Handstand Hold (Free or Against Wall) 2nd Interval – Supinated Grip Bent Over Row x 8-10 B. 10 Minutes EMOM Deadlift x 3 @ 45-50% of 1RM Loop a Band Around Barbell/Feet To Work Speed C. For Time Row 500 Meters 25 Toes To […]

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Friday Wod 5.4.18

A. 10 Minutes EMOM Min 1 – Turkish Get-up x 1/Side Min 2 – Ring Muscle-Up Practice (Select Load, # of Mups or Progression Based off Skill) B. 6 Minutes AMRAP Squat Clean 185/125# C. 5 Rounds 1 Minute Max Calorie Ski Erg 1 Minute Max Calorie Assault Bike 1 Minute Rest

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Wednesday Wod 5.2.18

A. 3 Rounds 2 Minutes Max Row For Calories 2 Minutes Max Burpee Box Jump Overs 24/20” 2 Minutes Max Toes To Bar 2 Minutes Max DB Snatch 70/45# 2 Minutes Rest Record Total Reps Of Each Movement B. For Time 25 Over The Shoulder Sandbag Cleans 150/100# (Alternate Shoulders) C. 3 Sets Hollow Rock […]

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Tuesday Wod 5.1.18

A. With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball Shots 30/20# Then 4 Rounds Of: 5 Bar Muscle-ups 15 Strict Handstand Pushups Buy In: 50 Wall Ball Shots 30/20# 20:00-30:00 Establish a 3 Rep Max Push Press B. Accumulate 3 Minutes Free Handstand (Use Wall If Necessary) 10 Minutes Triple Under […]

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Monday Wod 4.30.18

A. 15 Mintues E90 (10 Sets) Hang Snatch + Hang Snatch + Snatch (Above Knee, Below Knee, Floor) B. 5 Tough Sets Front Squat x 3 @33X1 C. 3 Tough Sets Barbell Hip Thrust x 12 3 Tough Sets Snatch Grip Romanian Deadlift x 8

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