Tuesday Wod 12.11.18

15 Minutes E90 2 Position Snatch (Floor + Hang) Then 4 Rounds For Time 30 Russian Swings 30 Box Jump Overs 24/20” Level 1 – 70/53# Level 2 – 106/70# Optional Work Establish a 1RM Single Arm DB Squat Snatch 3 Tough Sets Halting Snatch Deadlift x 5 (Pause High On Thigh For 3 Full […]

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Monday 12.10.18

Establish a 1 Rep Max Bench Press Then Level 1 For Time 45 Push-ups 45 Push Press 95/65# Level 2 For Time 30 Muscle-ups 60 Push Press 115/75# Optional Work 5 Rounds 50′ Handstand Walk or 1 Minute HS Hold 10 Triple Unders

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Friday Wod 12.7.18

5 Tough Sets Front Squat x 2 @24X1 Then 21-15-9 Reps For Time Overhead Squat Deadlift Handstand Pushup Level 1 – 115/75# Level 2 – 135/95# Level 2+ – 155/105# Optional Work Crossover Symmetry “Recovery and Iron Scap” 15 Minutes E90 Pause Snatch x 1 Pause 2 Full Seconds at Knee

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Thursday Wod 12.6.18

Level 1 90 Seconds Max Ring Dips Rest 90 Seconds 60 Seconds Max Ring Dips Rest 60 Seconds 30 Seconds Max Ring Dips Then Row 2K Time Trial Level 2 90 Seconds Max Muscle-up Rest 90 Seconds 60 Seconds Max Muscle-up Rest 60 Seconds 30 Seconds Max Muscle-up Then Row 2K Time Trial

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Wednesday Wod 12.5.18

20 Minutes AMRAP 25 Toes To Bar 50 Wall Ball Shots 20/14# 75 Double Unders Optional Work Establish Your Heaviest 50′ Farmers Carry 10 Minutes Practice Triple Unders

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Tuesday Wod 12.4.18

5 Tough Sets Deadlift x 3 5 Tough Sets 2 Strict Press + 3 Push Press Optional Work 2 Sets Tall Kneeling Press Hold x 1 Minute/Side 1 Minute Rest Between Sets 2 Sets Half Kneeling Pallof Press Hold x 1 Minute/Side 1 Minute Rest Between Sets

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Monday Wod 12.3.18

20 Minutes EMOM Minutes 1-10 Power Clean x 1 Minutes 11-20 Squat Clean x 1 Then For Time 50 Burpees (To Target) 30 DB Hang Squat Clean Thrusters 45/30# Optional Work 5 Tough Sets Snatch Balance + 2 Overhead Squats

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