Thursday 11.23.17

Thanksgiving! Gym is Closed Today. Enjoy Time with Friends and Family, and if you came yesterday, eat enough to recover!

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Wednesday Wod 11.22.17

Level 1 “12 Days of Thankfulness” 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# Level […]

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Tuesday Wod 11.21.17

Levels 1 and 2 4 Tough Sets Supinated Grip Bent Over Row x 8 Then 9 Minutes AMRAP 30 Wall Ball Shots 20/14# 60 Double Unders Optional Work Accumulate 15 Rope Climbs (Perform As Many As You Can Legless) 3 Sets L-Sit x 30 Seconds Rest 120 Seconds Ab Rollout x 10 Rest 120 Seconds

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Monday Wod 11.20.17

Levels 1 and 2 20 Minutes EMOM Minutes 1-5 Press In Snatch x 3 Minutes 6-10 Snatch Balance x 2 Minutes 11-20 Pause Snatch x 1 Then 5 Tough Sets Back Squat x 3-4 Optional Work 3 Tough Sets Barbell Hip Thrust x 6-8 5 Tough Sets Snatch Pull x 3

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Saturday Wod 11.18.17

Level 1 In Partners, For Time Buy In: 60 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 30/20# Run 400 Meters Level 2 In Partners, For Time Buy In: 80 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 45/30# Run 400 Meters

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Friday Wod 11.17.17

5 Rounds For Time 20 Farmer Carry Lunge 20 Burpees (To Target) 20 DB Snatch Rest 2 Minutes Between Rounds Level 1 – 30/20#, 45/30# Level 2 – 45/30#, 70/45# Optional Work 10-15 Minutes Handstand Walk Practice (If You Are Poficient At this, Try Throwing In Some Obstacles to Navigate) Build To A Max Load […]

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Wednesday Wod 11.15.17

12 Minutes EMOM Minure 1 – 30 Seconds L-Sit Minute 2 – 30 Seconds Free Handstand hold Minute 3 – 30 Double Unders Then 3 Rounds For Time 30 Kettlebell Swings 15 Thrusters Level 1 – 53/35#, 95/65# Level 2 – 70/53#, 115/75# Optional Work 3 Sets 15 L-Arm Russian Swings 100′ L-Arm Front Rack […]

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Tuesday Wod 11.14.17

5 Tough Sets Weighted Wide Grip Pull-up (5 Sets x 2) Then Level 1 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Chest-2-Bar Pull-ups Level 2 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Bar Muscle-ups Optional Work 3 Rounds For […]

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