Saturday Wod 6.30.18

In Partners, Complete 3 Rounds For Time Level 1 80 Double Unders 30 Push Press 115/75# Level 2 120 Double Unders 30 Shoulder To Overhead 135/95# Level 2+ 120 Double Unders 30 Shoulder To Overhead 185/125# Both Partners Perform All Double Unders Optional Work 4 Sets Half Kneeling Landmine Press x 6-8 4 Sets Half […]

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Friday Wod 6.29.18

Level 1 7 Rounds For Time 5 Pull-ups 7 Deadlifts 205/135# 12 Calorie Row Level 2 7 Rounds For Time 5/4 Muscle-Ups 7 Deadlifts 255/165# 12 Calorie Row Optional Work 10 Minutes EMOM Hang Clean x 1 Accumulate 5 Pegboard Ascents

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Thursday Wod 6.28.18

5 Tough Sets Overhead Squat x 3 Then 10 Minutes AMRAP 1-2-3-4-5-6…Reps Overhead Squat Toes To Bar Level 1 – 95/65# Level 2 – 115/75#

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Wednesday Wod 6.27.18

5 Tough Sets Bench Press x 3 Then All Levels 5 Minutes AMRAP Burpee Box Jump Overs 24/20” Optional Work 3 Tough Sets DB Overhead Tricep Extension x 10 3 Sets (For Efficiency of Movement) 500 Meter Ski Erg Resting 3 Minutes Between Bouts

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Tuesday Wod 6.26.18

14 Minutes E120 (7 Sets) Pause Snatch + Snatch (Come Up To Pause 2-3 Seconds At Knee) No Drops Between Reps Then Level 1 5 Rounds For Time 5 Power Cleans 135/95# 150′ Bear Crawl Level 2 5 Rounds For Time 5 Power Cleans 165/110# 150′ Bear Crawl Level 2+ 5 Rounds For Time 5 […]

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Monday Wod 6.25.18

On a Running Clock… 12 Minutes To Establish a 2 Rep Max Back Squat Then at 15 Minutes Level 1 12 Minutes AMRAP 21-15-9 Reps Thruster 75/55# Pull-up Level 2 12 Minutes AMRAP 21-15-9 Reps Thruster 95/65# Pull-up Level 2+ “Frantasy Land” For Time 21-15-9 reps of: Thruster 95/65# Pull-Up 15-12-9 reps of: Thruster 115/85# […]

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Saturday Wod 6.23.18

In Partners, Complete Level 1 2 Rounds For Time Run 800 Meters (Together) 30 DB Snatch 70/50# 30 Calorie Assault BIke Level 2 2 Rounds For Time Run 800 Meters (Together) 40 Power Snatch 115/75# 40 Calorie Assault Bike Level 2+ 2 Rounds For Time Run 800 Meters (Together) 40 Power Snatch 135/95# 40 Calorie […]

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Friday Wod 6.22.18

3 Tough Sets Dead Stop Deadlift x 8 Then 3 Tough Sets Strict Press x 8 Then 3 Tough Sets Weighted Strict Pull-up x 8

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Thursday Wod 6.21.18

10 Minutes EMOM Min 1 – Double Or Triple Under x 10-30 Min 2 – 50′ Handstand Walk Add Obstacle If Possible Then 3 Rounds For Time Level 1 20 DB Front Squats 30/20# 20 Pushups 200 Meter Farmer Carry 30/20# Level 2 20 DB Front Squats 45/30# 30 Pushups 200 Meter Farmer Carry 45/30#

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