Monday Wod 11.12.17

A. 5 Tough Sets 2 Front Squats + 1 Jerk B. Build To Your Heaviest Set 1 Pause Clean + 1 Clean Then 3 Sets Clean Pull x 5 @ Aboves Heaviest C. 3 Tough Sets Axle Bar Push Press x 5 (Taken From Ground) D. For Time 30 Clean and Jerks 185/125#

Read More

Saturday 11.11.17

A. 3 Sets Headstand To Handstand Walk x 50′ 1 Pegboard Ascent 30 Seconds L-Sit 20 GHD Sit-ups 10-20 Triple Unders B. For Time 21 Thrusters 95/65# 7 Muscle-Ups 18 Thrusters 95/65# 6 Muscle-Ups 15 Thrusters 95/65# 5 Muscle-Ups 12 Thrusters 95/65# 4 Muscle-Ups C. Optional 30 Minute Run Goal Here is around 60-70% Mostly […]

Read More

Friday 11.10.17

A. 5 Tough Sets Bench Press x 5 B. Deadlift 5-4-3 Reps Same as week prior, try to add load across each rep range Spend Enough Time Neededon Parts A and B To Move Heavy Weight C. 22 Minutes AMRAP 15/12 Calorie Assault Bike 20 Deadlifts 225/155# 25 Pull-ups Rest 1 Minute

Read More

Wednesday Wod 11.8.17

A. 10 Minutes, E120 (5 Sets) Snatch Push Press + Snatch Jerk + Snatch Balance (Build Over the 5 Sets) B. 12 Minutes E90 (8 Sets) Dip Snatch x 1 (Build Over The 8 Sets, Stay Upright in Your Dip/Drive) C. 5 Tough Sets Back Squat x 3 Followed by 1 Set of Max Reps […]

Read More

Tuesday Wod 11.7.17

A. 5 Tough Sets Weighted Wide Grip Pull-up x 2 Accumulate 10 Legless Rope Climbs 3 Tough Sets/Side Single Arm Bent Over Row x 5 (Use DB or KB Here, Keep Non Working Arm Free) B. 10-15 Minutes Obstacle Handstand Walk Practice For those of you that watched the invitational, have some fun with this […]

Read More

Monday Wod 11.6.17

A. 5 Tough Sets 3 Front Squats + 1 Jerk Goal Here is To Get Good At The Jerk In a Fatigued State B. Build To Your Heaviest Load 2 Position Clean (Floor + Knees) C. 3 Tough Sets Barbell Z-Press x 5 D. 7 Rounds For Time 7 Hang Power Cleans 165/110# 7 Ring […]

Read More

Saturday Wod 11.4.17

A. 3 Sets 2-4 Rope Climbs (Base The Number of Climbs off Your Skill Level) Headstand To Handstand Walk x 50′ 1 Pegboard Ascent 30 Seconds L-Sit This is not necessarily for time, just work through it focusing on good technique and solid positioning. B. For Time Row 1000 Meters 100 Double Unders 20 Back […]

Read More

Friday Wod 11.3.17

A. 5 Tough Sets Bench Press x 3 B. Deadlift 5-4-3 Reps Basically, Find A Heavy Loading For Each Rep Range Perform These Dead Stop As Usual C. 3 Rounds Total 5 Minutes AMRAP Run 800 Meters 15 Toes To Bar AMRAP With Remaining Time Strict HSPU Rest 5 Minutes Your Score = Total # […]

Read More
Website by:Brightwork Web Design