Wednesday Wod 8.15.18

7 Tough Sets Clean x 1 From Blocks Set Block To Knee Height Then 3 Tough Sets Back Squat x 5 @33X1 Optional Work 5 Sets Halting Clean Deadlift x 3 Pause 2 Full Seconds High On The Thigh 3 Tough Sets Glute Ham Raise x 5

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Tuesday Wod 8.14.18

20 Minutes To Establish 5 Rep Max Push Press Then 4 Rounds 3 Minutes AMRAP 9 Push Press 12 Box Jump Overs 24/20” 15 Russian Swings Rest 1 Minute Level 1 – 95/65#, 70/53# Level 2 – 135/95# , 106/70# Optional Work 18 Minutes EMOM Minutes 1-6 Tall Jerk x 2 Minutes 7-12 Jerk Balance […]

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Monday Wod 8.13.18

15 Minutes Practice 1 of The Following: Handstand Kick-up Handstand Hold (Free or Wall) Handstand Walk Handstand Walk (Obstacle) Level 1 10 Rounds For Time 4 Burpee Chest-2-Bar Pull-ups 20 Double Unders Level 2 10 Rounds For Time 2 Burpee Bar Muscle-ups 20 Double Unders 18 Minute Time Cap Level 2+ – 4 Burpee Bar […]

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Saturday Wod 8.11.18

Level 1 3 Rounds For Time 20 Synchronized Bar Facing Burpees 30 Thrusters 95/65# 40 Box Jump Overs 24/20” Level 2 3 Rounds For Time 20 Synchronized Bar Facing Burpees 30 Thrusters 115/75# 40 Box Jump Overs 30/24” Optional Work 4 Tough Sets Back Squat x 6 2 Tough Sets Front Rack Reversel Alternating Lunge […]

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Friday Wod 8.10.18

10 Minutes EMOM Deadlift x 3 @50% of 1RM (Loop Band Around Barbell) Then In Partners, 13 Minutes AMRAP 30 Russian Swings 30 Calorie Assault Bike Level 1 – 70/53# Level 2 – 106/70#

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Thursday Wod 8.9.18

Establish a 1 Rep Max Bench Press Then 12 Minutes EMOM Min 1 – Pushups Min 2 – 45 Seconds Max Calorie Row Level 1 – 10 Pushups Level 2 – 15 Pushups Level 2+ – 20 Pushups

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Tuesday Wod 8.7.18

Establish a Max Unbroken of Your Choice Pull-up Chest-2-Bar Pull-up Bar Muscle-up Ring Muscle-up Then “Annie” 50-40-30-20-10 Reps For Time Double Unders Sit-ups Optional Work 3 Sets 1 Minute SIde Plank/Side Minimize Rest Switching Side to Side For Time Ski Erg 1000 Meters

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Monday Wod 8.6.18

Establish a 1RM Squat Snatch Then 10 Minutes AMRAP Snatch Starting With The Following Loads Level 1 – 95/65# Level 2 – 115/75# Level 2+ – 135/95# Add 10/5# Every 7 Snatches Optional Work Build To Your Heavies t 50′ Overhead Yoke Carry 3 Rounds, Not For Time 8 Over The Shoulder Sandbag Cleans 10 […]

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