Saturday Wod 8.25.18

YOGA AT 7AM! Level 1 In Partners, 2 Rounds For Time 40 Double Unders 40 Thrusters 95/65# 40 Double Unders 40 Wall Ball Shots 20/14# Level 2 In Partners, 2 Rounds For Time 40 Double Unders 40 Thrusters 135/95# 40 Double Unders 40 Wall Ball Shots 30/20# Optional Work 3 Tough Sets Box Squat x […]

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Friday Wod 8.24.18

5 Tough Sets Deadlift x 3 (Dead Stop) Then Level 1 30-20-10 Reps DB Snatch 70/45# Pull-up Level 2 For Time 12-9-6 Reps Snatches 135/85# Bar muscle-ups 6 Minute Time Cap At The 7 Minute Mark 21-15-9 Snatches 85/55# Chest-2-Bar Pull-up 6 Minute Time Cap (13 Minute Mark) Optional Work 3 Tough Sets Good Morning […]

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Thursday Wod 8.23.18

Hip Mobility Work Then 3 Rounds, Each For Reps 3 Minutes Max Calorie Row 2 Minutes Max Shuttle Run 80′ 1 Minute Max Calorie Assault Bike Rest 2 Minutes

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Wednesday Wod 8.22.18

Build To a Heavy Snatch x 1 Off Blocks (Set Bar Height To Knee) Then Establish a 3-Rep Max Overhead Squat (From Rack) Optional Work 4 Tough Sets Barbell Hip Thrust x 8 3 Tough Sets GHD Weighted Hip Extension x 5 @10X3

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Tuesday Wod 8.21.18

3 Tough Sets Tall Jerk x 3 3 Tough Sets Jerk x 3 Then 9 Minutes AMRAP 25 Sit-ups 25 Handstand Pushups 50 Double Unders Record Total Reps Level 2 – 20 GHD Sit-ups Optional Work 3 Tough Sets Standing French Press x 10 (Use Barbell) 3 Tough Sets Half Kneeling Landmine Press x 5

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Monday Wod 8.20.18

15 Minutes Practice 1 of The Following Kipping Pull-up C2B Pull-up Muscle-up (Strict or Weighted) Bar Muscle-up Then 7 Rounds For Time 5 Ring Dips 3 Hang Power Cleans Level 1 – 155/105# Level 2 – 185/125#, 7 Ring Dips Level 2+ – 225/155#, 9 Ring Dips Optional Work 3 Tough Sets Bench Press x […]

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Saturday Wod 8.18.18

In Partners, 4 Rounds For Time 20 DB Snatches Run 400 Meters (Alternate Every 2 Reps) Level 1 – 70/45# Level 2 – 100/70# Subject to Change due to air quality Optional Work 3 Tough Sets Box Squat x 5 (Powerlifting Style) Build To Your Heaviest 3-Rep Single Arm Overhead Squat Build To Your Heaviest […]

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Friday Wod 8.17.18

5 Tough Sets Romanian Deadlift x 3 Perform These Dead Stop Then If Time Permits 3 Tough Sets Weighted GHD Hip Extension x 5 @10X3 Optional Work 3 Rounds For Time 400 Meter Ski Erg 200 Meter Overhead Plate Carry 45/25#

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Thursday Wod 8.16.18

Level 1 24 Minutes EMOM Min 1 – 12 Wall Ball Shots 20/14# Min 2 – 10 Toes To Bar Min 3 – 10/8 Calorie Assault Bike Level 2 24 Minutes EMOM Min 1 – 15 Wall Ball Shots 20/14# Min 2 – 12 Toes To Bar Min 3 – 12/9 Calorie Assault Bike Level […]

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