Tuesday Wod 3.5.19

Level 1 20 Minutes EMOM Min 1 – Calorie Row Min 2 – Pull-up Min 3 – Double Unders Min 4 – Rest Accumulate as Many Reps As Possible Of Each Level 2 – Chest-2-Bar Pull-ups Optional Work 3 Tough Sets of Each Reverse Grip Bicep Curl x 10 Reverse Grip Wrist Curls x 15

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Monday Wod 3.4.19

15 Minutes To Build To a 5 Rep Max Back Squat 3 Rounds For Time 12 L-Arm KB Clean + Press 53/35# 12 R-Arm KB Clean + Press 53/35# Run 400 Meters Optional Work 3 Tough Sets Weighted Lunge x 10 (Back Rack) 3 Sets Hollow Hold x 30 Seconds 60 Seconds Rest

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Saturday Wod 3.2.19

Level 1 On a 14 Minute Running Clock in Partners 2 Minutes AMRAP Calorie Assault Bike 10 Minutes AMRAP 12 Ring Dips 20 Alternating DB Snatches 50/35# 30 Push Press 115/75# 2 Minutes AMRAP Calorie Assault Bike Level 2 On a 14 Minute Running Clock In Partners 2 Minutes AMRAP Calorie Assault Bike 10 Minutes […]

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Friday Wod 3.1.19

19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 lb.   25 toes-to-bars   50 double-unders   13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 […]

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Thursday Wod 2.28.19

For Time 30 Seconds L-Sit Run 800 Meters 30 Seconds Hollow Hold Run 400 Meters 30 Sit-ups Run 800 Meters Optional Work Accumulate 250′ Handstand Walk or Accumulate 5 Minutes Handstand Hold

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Wednesday Wod 2.27.19

20 Minutes To Build To a Heavy Set Deadlift x 8 30-20-10 Reps For Time Kettlebell Taters Burpees (Target) Level 1 – 53/35# Level 2 – 70/53#

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Tuesday Wod 2.26.19

Level 1 13-11-9 Reps For Time Clean and Jerk 135/95# Strict Pull-up Strict Bar Dip Level 2 13-11-9 Reps For Time Clean and Jerk 185/125# Bar Muscle-up Optional Work 3 Tough Sets Landmine Press x 10 3 Tough Sets Landmine Row x 10

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Monday Wod 2.25.19

20 Minutes To Establish A 1 Rep Max Hang Squat Snatch 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Single Leg Snatch Grip Romanian DL x 6-8 6 Minutes Suitcase Carry 70/53# (Kettlebell) Switching Hands Each Minute

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Saturday Wod 2.23.19

In Partners, 3 Rounds For Time 40 Deadlifts 205/135# 40 Pushups (Hand Release) 40 Box Jump Overs 24/20” During Box Jump Overs, Non Working Partner Holds Deadlift (Barbell At Thighs) Optional Work 10 Minutes Practice Strict Muscle-up 3 Tough Sets Good Morning x 10

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