Thursday Wod 5.17.18

Mobility Calves/Ankles Level 1 3 Rounds 1 Minute AMRAP Each Exercise Deadlift 155/105# Pushup Assault Bike Calories Rest Level 2 3 Rounds 1 Minute AMRAP Each Exercise Deadlift 185/125# Ring Dip Assault Bike Calories Rest

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Wednesday Wod 5.16.18

5 Tough Sets Weighted Pull-up x 3 Then Level 1 9 Minutes AMRAP 30 Double Unders 10 Pull-ups Level 2 9 Minutes AMRAP 30 Double Unders 10 C2B Pull-ups Level 2+ 9 Minutes AMRAP 30 Double Unders 15 C2B Pull-ups Optional Work 5 Minutes Practice Triple Unders 5 Rounds Ski Erg 500 Meters Rest 30 […]

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Tuesday Wod 5.15.18

15 Minutes To Build To Your Heaviest Set 3 Position Clean Floor, Below Knee, Above Knee No Drops Between Reps Then 5 Rounds For Time 15 Bar Facing Burpees 3 Squat Cleans Choose a Challenging Load Optional Work 3 Tough Sets Clean Deadlift x 5 Perform These Heavy, Clean Style Bar Path 3 Tough Sets […]

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Monday Wod 5.14.18

With A Running Clock 0:00-12:00 Push Jerk x 3 (Taken From Floor) 12:00-30:00 18 Minutes AMRAP Level 1 9 DB Push Press 45/30# 50′ DB Walking Lunge 45/30# Run 150 Meters Level 2 7 Strict Handstand Pushups 50′ DB Walking Lunge 70/45# Run 150 Meters Level 2+ 14 Strict Handstand Pushups 50′ DB Walking Lunge […]

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Saturday Wod 5.12.18

In Partners Level 1 16 Minutes AMRAP 30 Box Jump Overs 24/20” 20 Synchronized Wall Ball Shots 20/14# 200 Meter Farmer Carry (45/25# PLate) Level 2 16 Minutes AMRAP 30 Box Jump Overs 30/24” 20 Synchronized Wall Ball Shots 30/20# 200 Meter Farmer Carry (65/45# PLate) Optional Work Build To Your Heaviest Set Hang Clean […]

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Friday Wod 5.11.18

5 Tough Sets Weighted Dip x 5 Then Level 1 For Time 100 Kettlebell Swings 53/35# 10 Pushups At Start of Each Minute (Including 1st Minute) Level 2 For Time 100 Kettlebell Swings 70/53# 10 Ring Dips At Start of Each Minute (Including 1st Minute) Optional Work 3 Sets 100′ KB Front Rack Carry (Heavy) […]

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Thursday Wod 5.10.18

Mobility Work (Today’s Mobility) Then In Partners Level 1 3 Rounds For Time 35/25 Calorie Assault Bike 50 Sit-ups Level 2 3 Rounds For Time 50/40 Calorie Assault Bike 50 GHD Sit-ups

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Wednesday Wod 5.9.18

5 Tough Sets Back Squat x 2 (1st Rep 3 Second Hold At Bottom) Then 10 Minutes AMRAP 7 Thrusters 40 Double Unders Record Score in Total Reps Level 1 – 115/75# Level 2 – 135/95# Optional Work Build To Your Heaviest Set Weighted Box Jump x 5 20/16” Box Using a Pair of Dumbbells […]

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Tuesday Wod 5.8.18

Level 1 3 Rounds For Time 7 Squat Snatches 95/65# 14 Pull-ups Run 800 Meters Level 2 3 Rounds For Time 7 Squat Snatches 135/95# 5 Muscle-ups Run 800 Meters Level 2+ 3 Rounds For Time 7 Squat Snatches 155/105# 10 Muscle-ups Run 800 Meters Optional Work Build To Youy Heaviest Set Pause Snatch Come […]

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