Saturday Wod 8.24.19

15 Minutes To Establish a Heavy Thruster In Partners, Complete 2 Rounds For Time 50 Thrusters Run 800 Meters Use 50% of Established Load

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Friday Wod 8.23.19

10 Minutes EMOM Min 1 – Banded Chop x 8 Min 2 – Suitcase Carry x 50’/Side 15 Minutes EMOM Min 1 – Hip Extension x 10-12 MIn 2 – Turkish Get-up x 1/Side Min 3 – L-Sit Hold x 20 Seconds Optional Work 10 Minutes Ski Erg 30 Seconds High Intensity 30 Seconds Low […]

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Thursday Wod 8.22.19

5 Rounds For Time 12 Sandbag Squats 18 Pull-ups Row or Bike 24 Calories Level 1 – 75/50# Level 2 – 100/75# Level 3 – 125/100#, Chest-To-Bar Pull-ups

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Wednesday Wod 8.21.19

5 Tough Sets Weighted Dip x 3 9 Minutes AMRAP Level 1 3 Bar Dips 9 Toes To Bar 15 Box Jump Overs 24/20” Level 2 6 Bar Dips 9 Toes To Bar 15 Box Jump Overs 24/20” Level 3 3 Bar Muscle-ups 9 Toes To Bar 15 Box Jump Overs 24/20” Optional Work 5 […]

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Tuesday Wod 8.20.19

5 Tough Sets Push Press x 3 21-15-9 Reps Deadlift DB Push Press Level 1 – 185/125#, 30/20# Level 2 – 255/165#, 45/30# Level 3 – 315/205#, BB 155/105# STO Optional Work 3 Tough Sets Single Arm Bench Press x 8 3 Tough Sets Single Arm Push Jerk x 5

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Monday Wod 8.19.19

10 MInutes EMOM Pause Clean x 1 25 Minutes To Establish 5 Heavy Sets Back Squat x 3 @11X1 Optional Work 3 Tough Sets Bear Hug Sandbag Lunge x 10 (5/Side Alternating) 3 Tough Sets Single Leg Hip Thrusts x 8

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Saturday Wod 8.17.19

In Partners, 3 Rounds For Time Level 1 30 Push-Ups 40 Hanging Tucks 50 Goblet Squats 35/26# Level 2 30 Ring Dips 40 Toes To Bar 50 Wall Ball Shots 20/14# Level 3 20 Muscle-ups 40 Toes To Bar 50 Wall Ball Shots 30/20#

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Friday Wod 8.16.19

10 Minutes EMOM Interval 1 – DB Bulgarian Split Squat x 5 Interval 2 – 20 Seconds Side Plank 3 Rounds 3 Minutes AMRAP 20 Squat Cleans Row As Many Calories With Remaining Time Rest 4 Minutes Between Rounds Level 1 – 15 Hang Squat Cleans, 95/65# Level 2 – 95/65# Level 3 – 115/75# […]

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Thursday Wod 8.15.19

14 Minutes EMOM Min 1 – Handstand Pushup x 5-8 Min 2 – Single Arm Bent Over Row x 7-8/Side In Partners 7 Minutes AMRAP Assault Bike For Calories 1 Partner At a Time, Switching as Necessary

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