Wednesday Wod 5.2.18

Levels 1 and 2 3 Rounds 2 Minutes Max Row For Calories 2 Minutes Max Burpee Box Jump Overs 24/20” 2 Minutes Max Toes To Bar 2 Minutes Max DB Snatch 70/45# 2 Minutes Rest Record Total Reps Of Each Movement Optional Work 3 Sets Hollow Rock x 1 Minute For Time 25 Over The […]

Read More

Tuesday Wod 5.1.18

Level 1 With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball Shots 20/14# Then 4 Rounds Of: 15 Pull-ups 15 Push Press 115/75# Cash Out: 50 Wall Ball Shots 20/14# 20:00-30:00 Establish a 3 Rep Max Push Press Level 2 With a Running Clock 0:00 – 20:00 Buy In: 50 Wall Ball […]

Read More

Monday Wod 4.30.18

Levels 1 and 2 15 Mintues E90 (10 Sets) Hang Snatch + Hang Snatch + Snatch (Above Knee, Below Knee, Floor) Then 5 Tough Sets Front Squat x 3 @33X1 Optional Work 3 Tough Sets Barbell Hip Thrust x 12 3 Tough Sets Snatch Grip Romanian Deadlift x 8

Read More

Saturday Wod 4.28.18

Level 1 In Partners, Complete 2 Rounds For Time Run 1000 Meters (Together) 50 Pushups Level 2 In Partners, Complete 2 Rounds For Time Run 1000 Meters (Together) 80 Pushups

Read More

Friday Wod 4.27.18

Establish a 5 Rep Max Sumo Deadlift (Dead Stop) Then Every 90 Seconds Until You Cannot Complete Prescribed Reps Within 90 Second Window 2 Russian Swings 2 Goblet Carry Walking Lunges Each Round Thereafter Add 2 Reps To Each Movement Level 1 – 70/53# Level 2 – 106/70# Record Total Reps Optional Work 3 Tough […]

Read More

Thursday Wod 4.26.18

Mobility Work Level 1 100 Double Unders 20 Toes To Bar 80 Double Unders 16 Toes To Bar 60 Double Unders 12 Toes To Bar 40 Double Unders 8 Toes To Bar 20 Double Unders 4 Toes Toes To Bar Level 2 100 Double Unders 20 GHD Sit-ups 80 Double Unders 16 GHD Sit-ups 60 […]

Read More

Wednesday Wod 4.25.18

5 Tough Sets Jerk x 2 (Pause in the Bottom of 1st Jerk Dip) Then Level 1 7 Minutes AMRAP 5 False Grip Ring Row 5 Ring Dips 5 Push Press 115/75# Level 2 7 Minutes AMRAP 5 Muscle-ups 8 Shoulder To Overheads 155/105# Optional Work Crossover Symmetry “Recovery and Iron Scap” 10 Minutes Practice […]

Read More

Tuesday Wod 4.24.18

Build To Your Heaviest Sets Power Clean x 2 (Footwork Note) Then Level 1 21-15-9 Reps For Time DB Snatch 70/45# Pull-up Level 2 21-15-9 Reps For Time Snatch 135/95# C2B Pull-up Optional Work 3 Tough Sets Glute Ham Raise x 5 @31X0 5 Sets Press In Clean x 4-5 (Position Over Load Here)

Read More
Website by:Brightwork Web Design