Saturday Wod 3.16.19

In Partners, 20 Min AMRAP 20 Kettle bell swings 53/35# 20 Box Jumps 24/20” Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A picks up where the AMRAP was left off

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Friday Wod 3.15.19

Open 19.4 3 Rounds For Time 10 Snatch 95/65# 12 Bar Facing Burpees Rest 3 Minutes 3 Rounds For Time 10 Bar Muscle-ups 12 Bar Facing Burpees 12 Minute Time Cap Including Rest

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Thursday Wod 3.14.19

15 Minutes E90 Snatch Pull + Snatch 5 Rounds For Time Run 200 Meters 10 Overhead Squats 115/75# 15 Minute Time Cap Optional Work Spend 15 Minute Working Upper Body Mobility Spend 20 Minutes WOrking Lower Body Mobility

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Wednesday Wod 3.13.19

10 Minutes EMOM Deadlift x 3 Use Roughly 75% of Your 1 Rep Max In Partners, For Time Row 5000 Meters (Switch As Needed) Optional Work 10 Minutes EMOM Choose a Number Of Unbroken Muscleups You Can Sustain At The Top of Each Minute

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Tuesday Wod 3.12.19

5 Rounds 3 Minutes AMRAP, 1 Minute Off 3 Hang Power Cleans 5 Front Squats 7 Bar Facing Burpees Score Each Round In Reps Level 1 – 95/65# Level 2 – 135/95# Optional Work 20 Minutes E120 Each From The Hang 2 Power Cleans + 1 Squat Clean

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Monday Wod 3.11.19

15 Minutes To Establish A 3-Rep Max Jerk Level 1 For Time 40 Calorie Row 50 Sit-ups 60 Push Press 95/65# 70 Pull-ups 80 Double Unders Level 2 – GHD Sit-ups, 155/75#, C2B Pull-ups Optional Work 3 Sets Build To A Heavy 3-Rep Single Arm Strict Press (DB or BB)

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Saturday Wod 3.9.19

In Partners, 3 Rounds For Time 60 Toes To Bar 60 Deadlifts Level 1 – 225/155# Level 2 – 275/185# Optional Work 3 Sets Single Leg Romanian Deadlift x 8-10 Crossover Symmetry ‘Recovery and Iron Scap”

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Thursday Wod 3.7.19

10 Minutes EMOM Min 1 – 30 Seconds Side Plank/Side Min 2 – Hip Extension x 5 @10X3 3 Rounds For Time 12 DB Thrusters 45/30# 13 Box Jump Overs 24/20” 14 Wall Ball Shots 20/14# 15 Kettlebell Swings 53/35#

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Wednesday Wod 3.6.19

10 Minutes EMOM Snatch x 1 5 Minutes AMRAP 9 Power Snatch 95/65# 11 Bar Facing Burpees Optional Work 3 Tough Sets Weighted Dip x 5

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