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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Monday Wod 5.7.18

15 Minutes E90 (10 Sets) 1st Interval – 30-45 Seconds Handstand Hold (Free or Against Wall) 2nd Interval – Supinated Grip Bent Over Row x 8-10 Then For Time Row 500 Meters 25 Toes To Bar 25 Deadlifts Level 1 – 225/155# Level 2 – 275/185# Optional Work 10 Minutes EMOM Deadlift x 3 @ […]

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Friday Wod 5.4.18

10 Minutes EMOM Min 1 – Turkish Get-up x 1/Side Min 2 – Ring Muscle-Up Practice (Select # or Progression Based off Skill) Then 6 Minutes AMRAP Squat Clean Level 1 – 135/95# Level 2 – 185/125# Optional Work 5 Rounds 1 Minute Max Calorie Ski Erg 1 Minute Max Calorie Assault Bike 1 Minute […]

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