Monday Wod 8.10.20

5 Tough Sets Back Squat x 3 @33X1 (Aim For Heavier Than Last Week) 10 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Wall Ball Shot Level 1 – 14/10# Level 2 – 20/14#

Read More

Saturday Wod 8.8.20

5 Tough Sets Weighted Dip x 3 Level 1 In Partners, 2 Rounds For Time 50 Burpees (Target) 50 Calorie Assault Bike Level 2 – 60 Reps of Each Level 3 – 70 Reps Of Each 1 Partner Works/Time

Read More

Friday Wod 8.7.20

10 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – 1-3 Strict Muscle-ups or 3 Ring Transitions 7 Rounds For Time 9 Pull-ups 11 Deadlifts 25 Double Unders Level 1 – 135/95#, Jumping Pull-ups Level 2 – 205/135#

Read More

Wednesday Wod 8.5.20

3 Rounds For Time Level 1 Run 800 Meters 20 Push-ups Level 2 Run 800 Meters 4 Muscle-ups 10 Pushups Level 3 Run 800 Meters 10 Muscle-ups

Read More

Tuesday Wod 8.4.20

5 Tough Sets 4 Push Press + 1 Jerk Level 1 10 Minutes EMOM Min 1 – 20 Seconds Hollow Hold Min 2 – 30 Seconds Handstand Hold Level 2 10 Minutes EMOM Min 1 – 20 Seconds Hollow Hold Min 2 – Max Handstand Pushups

Read More

Monday Wod 8.3.20

5 Tough Sets Back Squat x 5 @23X1 7 Minutes AMRAP 6 Sandbag Cleans 10 Sandbag Squats 100′ Sandbag Carry Level 1 – 75/50# Level 2 – 85/65# Level 3 -100/75#

Read More

Saturday Wod 8.1.20

5 Tough Sets Push Press x 2 In Partners, 4 Rounds For Time Level 1 200′ Bear Crawl/Person 30 Ring Rows 30 Deadlifts 185/125# Non Working Partner Holds Static Hang During Bear Crawl/HS Walk Level 2 100′ Handstand Walk 30 Supine Ring Rows 30 Deadlifts 225/155# Level 3 200′ Handstand Walk 30 Supine Ring Rows […]

Read More