Wednesday 8.23.17

20 Minutes To Perform 5 Tough Sets Back Squat x 5 Then 3 Rounds For Time 30 Wall Ball Shots Burpee Broad Jump Level 1 – 20/14# Ball, 80′ BBJ Level 2 – 30/20# Ball, 100′ BBJ   Optional Work 5 Tough Sets Bench Press x 5

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Tuesday WOD 8.22.17

Levels 1 and 2 20 Minutes EMOM Mins 1-10 Muscle Clean x 1 Mins 11-20 Power Clean x 1 Then For Time 1000 Meter Row   Optional Work 3 Sets of Press In Clean x 5-7 Reps @45/35# Add Load If Proper Positions Can Be Achieved   5 Tough Sets Clean Pull x 3

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Monday Wod 8.21.17

Level 1 18 Minutes AMRAP 12 Pull-ups 8 Toes To Bar 40 Double Unders Level 2 18 Minutes AMRAP 5/3 Muscle-Ups 10 Toes To Bar 40 Double Unders Optional Work 4 Tough Sets Single Arm Bent Over Row x 10 3 Sets of Suitcase Carry x 100′ Max Load With GOOD Form

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Saturday Wod 8.19.17

Level 1 In Partners, Complete 2 Rounds For Time 100 Front Squats 135/95# 100 DB Push Press 45/30# Level 2 In Partners, Complete 2 Rounds For Time 100 Front Squats 155/15# 100 Handstand Pushups

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Thursday Wod 8.17.17

Levels 1 and 2 Establish Your Max Time Static Hang Establish Your Max Length Broad Jump Then For Time 1 Mile Time Trial

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Tuesday Wod 8.15.17

Levels 1 and 2 “Blake” 4 Rounds For Time 100′ Overhead Plate Walking Lunge 45/25# 30 Box Jumps 24/20” 20 Wall Ball Shots 20/14# 10 Handstand Pushups

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Monday Wod 8.14.17

Level 1 15 Minutes, E90 Snatch x 1 Then 25-20-15-10-5 Reps For Time Burpee (To Target) Perform 8 Chest-2-Bar Pull-ups Before Each Set of Burpees   Level 2 15 Minutes, E90 Snatch x 1 Then 25-20-15-10-5 Reps For Time Burpee (To Target) Perform 4 Bar Muscle-Ups Before Each Set of Burpees

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