Friday Wod 10.18.19

Open Workout 20.2 20 Minutes AMRAP 4 DB Thrusters 50/35# 6 Toes To Bar 24 Double Unders “Scaled” 20 Minutes AMRAP 4 DB Thrusters 35/20# 6 Hanging Knee Raises 24 Single Under

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Thursday Wod 10.17.19

5 Rounds 3 Minutes AMRAP 15 Kettlebell Swings 30′ R-Arm Farmer Carry Lunge 30′ L-Arm Farmer Carry Lunge Row For Calories With Remaining TIme Rest 1 Minute Between Rounds Level 1 – 35/26# Level 2 – 53/35# Level 3 – 70/53#

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Wednesday Wod 10.16.19

5 Tough Sets Push Press x 3 6 Minutes AMRAP 10 DB Push Press 20 Pull-ups Level 1 – 30/20#, Jumping Pull-ups Level 2 – 45/30# Level 3 – 53/35# KB’s Optional Work 3 Tough Sets/Side Half Kneeling Landmine Press x 8-10 3 Tough Sets Half Kneeling Band Press x 10 (Bench Press Style)

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Tuesday Wod 10.15.19

20 Minutes EMOM Min 1 – 1 Squat Clean + 2 Front Squats Min 2 – 50 Double Unders Optional Work 3 Tough Sets Press In Clean x 5 (ROM over Load Here) 3 Tough Sets Glute Ham Raise x 5 (Start At Bottom Hip Flexion)

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Monday Wod 10.14.19

Level 1 4 Rounds For Time Run 400 Meters 15 Pushups 20 Sit-ups 20 Deadlifts 155/105# Level 2 4 Rounds For Time Run 400 Meters 15 Ring Dips 20 Toes To Bar 20 Deadlifts 185/125# Level 3 4 Rounds For Time Run 400 Meters 5 Muscle-ups 20 Toes To Bar 20 Deadlifts 225/155# Optional Work […]

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15 Minutes To Establish a 3 Rep Max Strict Press In Partners, 12 Minutes AMRAP 30 Box Jump Overs 24/20” 30 Wall Ball Shots 20/14#

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Thursday Wod 10.10.19

3 Rounds For Total Reps 1 Minute Max Double Unders 2 Minutes Max DB Squat Cleans 3 Minutes Max Calorie Bike Rest 2 Minutes Level 1 – 30/20# Level 2 – 45/30#

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Wednesday Wod 10.9.19

5 Tough Sets Bench Press x 3 For Time 50 Burpees (Target) Row 500 Meters 50 Burpees (Target) Optional Work 3 Tough Sets Tricep Pressdown x 12 3 Tough Sets Barbell Bent Over Row x 8

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