Saturday Wod 6.15.19

In Partners, 3 Rounds For Time Level 1 40 Hanging Tucks 40 Deadlifts 135/95# Level 2 40 Toes To Bar 40 Deadlifts 225/155# Level 3 40 Toes To Bar 40 Deadlifts 275/185# Optional Work Establish a Heavy 5-Rep Dead Stop Deadlift 3 Tough Sets Good Morning x 10

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Friday Wod 6.14.19

Level 1 Buy In – Bike .6 Miles Then 3 Rounds of: 30 Seconds HS Hold (Wall) 15 Pushups 50′ Walking Lunge Cash-out – Row 500 Meters Level 2 Buy In – Bike .6 Miles Then 3 Rounds of: 60 Seconds Handstand Hold (Wall) 20 Pushups 50′ DB Farmer Carry Lunge 45/30# Cash-out – Row […]

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Thursday Wod 6.13.19

20 Minutes E120 1 Snatch + 3 Overhead Squats 3 Rounds For Time 9 Devil’s Presses 25 Box Jump Overs 24/20” Level 1 – 30/20# Level 2 – 45/30# Optional Work Best Done Before Above Work 3 Tough Sets Press in Snatch(Sotts Press) x 5 Build To a Tough Single Snatch Balance

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Wednesday Wod 6.12.19

10 Minutes EMOM Min 1 – Strict Weighted Pull-up x 2 Min 2 – Single Leg DB RDL x 5/Side Select a Challenging Load For Both Movements Before Starting Level 1 – 5 Rounds For Time 75 Fat Rope Single Unders 15 Jumping Pull-ups Level 2 – 5 Rounds For Time 50 Double Unders 15 […]

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Tuesday Wod 6.11.19

Levels 2 and 3 3 Rounds For Time 50 Wall Ball Shots 20/14# 4 Power Cleans Run 400 Meters 4 Power Cleans Select A Challenging Load To Perform Cleans In Singles Level 1 3 Rounds For Time 30 Air Squats 4 Hang Power Cleans Run 400 Meters 4 Hang Power Cleans Optional Work 3 Tough […]

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Monday Wod 6.10.19

Push Press 5-4-3-2-1 Reps Back Squat 5-4-3-2-1 Reps Optional Work Establish a 3 Rep Max Single Arm Strict Press 3 Tough Sets Alternating Pistol Squat x 20-30 Squat To a Box If Necessary To Maintain Good Positions at Knees and Ankles

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Saturday Wod 6.8.19

Level 1 In Partners 10 Minutes AMRAP 5 Synchro L-Arm DB Hang Clean and Press 50/35# 5 Synchro R-Arm DB Hang Clean and Press 50/35# 50′ L-Arm Front Rack Carry 50/35# 50′ R-Arm Front Rack Carry 50/35# 25 Burpees Level 2 – 70/50# DB Optional Work 5 Tough Sets Bench Press x 3

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Friday Wod 6.7.19

4 Rounds, Each For Reps 1 Minute Max Calorie Row 1 Minute Max Calorie Bike Rest 4 Minutes Between Bouts Optional Work 3x 30 Seconds Hollow Rocks 30 Seconds Rest 3x 1 Minute Nose+Toes To Wall Handstand Hold Rest 1 Minute

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