Saturday Wod 8.12.17

In Partners, 18 Minutes AMRAP 20 Synchro Air Squats 20 Push Press 30 Burpees (To Target) Level 1 – 95/65# Level 2 – 135/95#

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Friday Wod 8.11.17

Levels 1 and 2 Establish a 1 Rep Max Weighted Pull-up Then 10 Minutes AMRAP 4 Strict Pull-ups 10 Jumping Lunges 65/45# 12 Box Jump Overs 24/20”

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Thursday Wod 8.10.17

Establish a Max Set of Each Movement Double Unders Toes To Bar Then 3 Rounds For Time 20 American Swings Run 800 Meters Level 1 – 53/35# Level 2 – 70/53#

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Tuesday Wod 8.8.17

Level 1 Establish a 1 Rep Max Clean and Jerk Then 10-9-8-7-6-5-4-3-2-1 Reps For Time Power Clean 135/95#   Perform 6 Chest-to-Bar Pullups After Each Set of Power Cleans   Level 2 Establish a 1 Rep Max Clean and Jerk Then 10-9-8-7-6-5-4-3-2-1 Reps For Time Power Clean 155/105#   Perform 3 Muscle-Ups After Each Set […]

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Monday Wod 8.7.17

Levels 1 and 2 Establish a 1 Rep Max Bench Press Then “Annie” 50-40-30-20-10 Reps For Time Double Under Sit-Up

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Saturday Wod 8.5.17

Level 1 In Partners, 20 Minutes AMRAP 20 Synchronized Renegade Rows 30/20# 20 Synchronized Front Rack DB Lunges 30/20# 200 Meter Relay (Partners Run The Separately, Tagging) Level 2 In Partners, 20 Minutes AMRAP 20 Synchronized Renegade Rows 45/30# 20 Synchronized Front Rack DB Lunges 45/30# 200 Meter Relay (Partners Run The Separately, Tagging)

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Saturday Wod 8.5.17

Level 1 In Partners, 20 Minutes AMRAP 20 Synchronized Renegade Rows 30/20# 20 Synchronized Front Rack DB Lunges 30/20# 200 Meter Relay (Partners Run The Separately, Tagging) Level 2 In Partners, 20 Minutes AMRAP 20 Synchronized Renegade Rows 45/30# 20 Synchronized Front Rack DB Lunges 45/30# 200 Meter Relay (Partners Run The Separately, Tagging)

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