Thursday Wod 2.15.18

Establish a Max Unbroken Set Max Pull-up or Chest-2-Bar Pull-up Then 15 Minutes AMRAP 15 Kettlebell Swings 12 Pull-ups 50′ Overhead Plate Walking Lunge Level 1 – 53/35#, 45/25# Level 2 – 70/53#, C2B, 65/45# Optional Work Spend 10 Minutes Practicing Double or Triple Under Spend 10 Minutes Practicing Handstand Walk

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Wednesday Wod 2.14.18

Establish a 1RM Jerk Then For Time 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks Level 1 – 135/95# Level 2 – 155/105# Optional Work Spend 10-15 Minutes Building To a Heavy Clean 3 Sets Hollow Rock x 1 Minute Rest 1-2 Minute Between Sets

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Tuesday Wod 2.13.18

Levels 1 and 2 Establish a 1RM Back Squat Then 3 Tough Sets Back Rack Reverse Alternating Lunge x 10 Optional Work *Only To Be Done After Above Work* 10 Minutes AMRAP 10 Calorie Ski Erg 15 Wall Ball Shots 20/14#

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Monday Wod 2.12.18

Establish a 1RM Snatch Then 4 Rounds For Time Run 400 Meters 9 Power Snatches 40 Double Unders Level 1 – 115/75# Level 2 – 135/95# Optional Work Build To a Heavy Snatch Balance x 1 (From Rack) 3 Tough Sets Snatch Grip Romanian Deadlift x 8-10

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Saturday Wod 2.10.18

Level 1 In Partners, Complete For Time Start By Running 800 Meters Then 3 Rounds of The Following 30 DB Push Press 45/30# 30 DB Deficit Pushups Finish By Running 800 Meters Level 2 In Partners, Complete For Time Start By Running 800 Meters Then 3 Rounds of The Following 20 DB Push Press 70/45# […]

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Friday Wod 2.9.18

Levels 1 and 2 Open Workout 14.4 14 Minutes AMRAP 60 Calorie Row 50 Toes To Bar 40 Wall Ball Shots 20/14#, 10/9′ 30 Cleans 135/95# 20 Muscle-ups

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Thursday Wod 2.8.18

Build To a Heavy Turkish Get-up Stop At Heaviest Lift For Weak Side Continued Practice From Last Week, Try For Improvement Then Level 1 4 Rounds For Time 12 Hang Squat Cleans 115/75# 1 Minute Handstand Hold Level 2 4 Rounds For Time 12 Hang Squat Cleans 135/95# 50′ Handstand Walk

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Wednesday Wod 2.7.18

7 Tough Sets Push Jerk x 1 Then 8 Minutes AMRAP 7 Deadlifts 14 Bar Facing Burpees Level 1 – 245/165# Level 2 – 315/205# Optional Work 2 Tough Sets Good Morning x 10 3 Tough Sets Barbell Z Press x 5-7 Reps

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Tuesday Wod 2.6.18

Levels 1 and 2 15 Minutes, E90 (10 Sets) Halting Clean Deadlift + Clean Then 5 Tough Sets Back Squat x 5 Optional Work 3 Tough Sets Glute Ham Raise x 5 @31X0 3 Tough Sets DB Bulgarian Split Squat x 5/Leg 1 Set Max Unbroken Bearhug Sandbag Squats 150/100#

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