Friday Wod 12.14.18

5 Tough Sets Back Squat x 2 @33X1 Then 5 Rounds For Time 18 Back Rack Reverse Alternating Lunges 45 Seconds Hollow Hold Level 1 – 115/75# Level 2 – 135/95#

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Thursday Wod 12.13.18

Level 1 90 Seconds Max Bar Dip Rest 90 Seconds 60 Seconds Max Bar Dip Rest 60 Seconds 30 Seconds Max Bar Dip Then For Time 1600 Meter Run Level 2 90 Seconds Max Bar Muscle-up Rest 90 Seconds 60 Seconds Max Bar Muscle-up Rest 60 Seconds 30 Seconds Max Bar Muscle-up Then For Time […]

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Wednesday Wod 12.12.18

3 Rounds, Each For Reps 1 Minute Max Double Unders 2 Minutes Max Assault Bike For Calories 3 Minutes Max Clean and Jerk 135/95# Rest 1 Minute 1 Score Per Round Optional Work 5 Tough Sets 2 Position Clean (Floor + Above Knees)

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Tuesday Wod 12.11.18

15 Minutes E90 2 Position Snatch (Floor + Hang) Then 4 Rounds For Time 30 Russian Swings 30 Box Jump Overs 24/20” Level 1 – 70/53# Level 2 – 106/70# Optional Work Establish a 1RM Single Arm DB Squat Snatch 3 Tough Sets Halting Snatch Deadlift x 5 (Pause High On Thigh For 3 Full […]

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Monday 12.10.18

Establish a 1 Rep Max Bench Press Then Level 1 For Time 45 Push-ups 45 Push Press 95/65# Level 2 For Time 30 Muscle-ups 60 Push Press 115/75# Optional Work 5 Rounds 50′ Handstand Walk or 1 Minute HS Hold 10 Triple Unders

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Friday Wod 12.7.18

5 Tough Sets Front Squat x 2 @24X1 Then 21-15-9 Reps For Time Overhead Squat Deadlift Handstand Pushup Level 1 – 115/75# Level 2 – 135/95# Level 2+ – 155/105# Optional Work Crossover Symmetry “Recovery and Iron Scap” 15 Minutes E90 Pause Snatch x 1 Pause 2 Full Seconds at Knee

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Thursday Wod 12.6.18

Level 1 90 Seconds Max Ring Dips Rest 90 Seconds 60 Seconds Max Ring Dips Rest 60 Seconds 30 Seconds Max Ring Dips Then Row 2K Time Trial Level 2 90 Seconds Max Muscle-up Rest 90 Seconds 60 Seconds Max Muscle-up Rest 60 Seconds 30 Seconds Max Muscle-up Then Row 2K Time Trial

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