Thursday Wod 10.18.18

Level 1 3 Rounds For Time Run 800 Meters 15 Ring Dips 15 Burpees (Target) Level 2 3 Rounds For Time Run 800 Meters 5/4 Muscle-ups 15 Burpees (Target) Level 2+ 3 Rounds For Time Run 800 Meters 10 Muscle-ups 15 Burpees (Target)

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Wednesday Wod 10.17.18

Establish a 1 Rep Max Snatch Then 7 Minutes AMRAP 5 Power Snatch 7 Overhead Squats 9 Toes To Bar Level 1 – 115/75# Level 2 – 135/95#

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Tuesday Wod 10.16.18

Establish a 1 Rep Max Strict Press Then Level 1 3 Rounds For Time 20 Chest-2-Bar Pull-ups 90 Seconds Handstand Hold Level 2 3 Rounds For Time 30 Chest-2-Bar Pull-ups 120′ Handstand Walk

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Monday Wod 10.15.18

Establish a 1 Rep Max Back Squat This is it for the day, take your time go heavy! Optional Work 4 Rounds, Each For Time Row 500 Meters Rest 2 Minutes

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Saturday Wod 10.13.18

In Partners Level 1 16 Minutes AMRAP 10 Manmakers 30/20# 40 Box Jump Overs 24/20” Static Hang While Partner Performs Box Jump Overs Level 2 16 Minutes AMRAP 10 Manmakers 45/30# 40 Box Jump Overs 30/24” Static Hang While Partner Performs Box Jump Overs

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Friday Wod 10.12.18

Establish a 1 Rep Max Deadlift Then 3-6-9-12-15 Reps For Time Toes To Bar Deadlift Level 1 – 225/155# Level 2 – 255/165# Level 2+ – 295/195#

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Thursday Wod 10.11.18

Level 1 5 Rounds For Time 20 Push-ups 30 Wall Ball Shots 20/14# 40 Double Unders Level 2 5 Rounds For Time 12 Bench Press BW# 30 Wall Ball Shots 20/14# 40 Double Unders

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Wednesday Wod 10.10.18

Establish a 1 Rep Max Clean Then 2 Rounds For Time Level 1 21 Hang Squat Cleans 95/65# 21 Pull-ups Level 2 21 Hang Squat Cleans 115/75# 21 Chest-2-Bar Pull-ups

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Tuesday Wod 10.9.18

Establish a 1 Rep Max Jerk (Taken From Rack) Then 3 Rounds For Time Level 1 Run 400 Meters 10 Handstand Pushups Level 2 Run 400 Meters 15 Handstand Pushups Level 2+ Run 400 Meters 15 Deficit Handstand Pushups 4/3”

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