Monday Wod 6.1.20

5 Tough Sets Front Squat + Jerk 5 Tough Sets Strict Press x 5 Optional Work 3 Tough Sets Barbell Hip Thrust x 10 3 Tough Sets Tricep Pressdown x 12

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Saturday Wod 5.30.20

In Partners, 7 Rounds For Time 20 Sandbag Squats 20 Burpee Pull-ups Level 1 – 75/50# Level 2 – 125/85# Level 3 – 150/100# Optional Work Choose 2 Hip Mobility Exercises Choose 2 Shoulder Mobility Exercises Bodyweight Option 500′ Burpee Broad Jumps

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Friday Wod 5.29.20

4 Rounds 2 Minutes Max Calorie Row 2 Minutes Max Calorie Assault Bike Rest 2 Minutes Row and Bike Scored Separately

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Thursday Wod 5.28.20

5 Tough Sets Front Squat x 3 @33X1 7 Rounds For Time 9 Hang Squat Snatch 30 Double Unders Level 1 – 65/45# Level 2 – 95/65# Level 3 – 115/75# Optional Work 5 Rounds, Not For Time 12 Pistol Squats 12 Single Leg Romanian Deadlifts Use a Single DB for Deadlifts Bodyweight Option 7 […]

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Wednesday Wod 5.27.20

10 Minutes EMOM Min 1 – Handstand Walk Practice Min 2 – Suitcase Carry x 50’/Side (Work To Something Heavy Before Starting 10 Minutes AMRAP 10 Toes To Bar 50′ Forward Bear Crawl 10 Toes To Bar 50′ Backward Bear Crawl Optional Work 10 Minutes EMOM Select a Challenging # of Unbroken Muscle-ups To Sustain […]

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Tuesday Wod 5.26.20

40 Minutes E120 (20 Sets) Power Clean + 2 Jerks For those that came yesterday this day can be used to help you recover more quickly. Lighten the loads accordingly.   Optional Work 15 Minutes Easy Row Bodyweight Option 15 Minutes Easy Run (Recovery From Yesterday)

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Monday Wod 5.25.20

Reminder – 8:30am and 10am are our only two classes for the day. Come to the class you signed up for. “Murph” For Time Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile Reps May Be Partitioned As Necessary If You Have a 20/14# Vest, Wear it

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Saturday Wod 5.23.20

In Partners, 10 Minutes AMRAP Max Calorie Assault Bike 6 Sandbag Cleans 80′ Sandbag Carry Partners Switch Everytime Sandbag Work Is Completed, Goal is Total Calories Level 1 – 75/50# Level 2 – 100/75# Level 3 – 150/100# Optional Work 10 Minutes E120 Back Squat x 5 Build to a Challenging Load Before Starting

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