Friday Wod 5.10.19

Establish a 1RM Strict Press “Grace” 30 Clean and Jerks 135/95# Optional Work Establish a Heavy Set of The Following Complex Power Clean + Hang Clean + Clean

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Thursday Wod 5.9.19

Choose 1 Of The Following And Perform a Max Unbroken Set Pull-up Chest-2-Bar Pull-up Muscle-up Level 1 10 Minutes EMOM Min 1 – 12/10 Calorie Row Min 2 – Max Overhead Squats 95/65# Level 2 10 Minutes EMOM Min 1 – 16/12 Calorie Row Min 2 – Max Overhead Squats 115/75#

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Wednesday Wod 5.8.19

For Time 50 Kettlebell Swings 53/35# 50 Wall Ball Shots 20/14# 50 Double Unders 50 Burpees (To Target) 50 Toes To Bar 50 Box Jump Overs 24/20” 50 DB Push Press 45/30# 50 DB Box Step-ups 45/30#, 24/20”

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Tuesday Wod 5.7.19

Establish a 1RM Bench Press 8 Minutes AMRAP 1 Deadlift 2 Push-ups 2 Deadlifts 4 Push-ups 3 Deadlifts 6 Push-ups Continue Ascending by 1 Deadlift And 2 Pushups Until 8 Minutes Are Up Level 1 – 205/135# Level 2 – 255/165# Optional Work Accumulate 3 Minutes In Handstand Wall Or Free 3 Sets Side to […]

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Monday Wod 5.6.19

Establish a 1 Rep Max Front Squat 5 Rounds For Time Run 200 Meters 9 Squat Cleans 135/95# Optional Work 3 Tough Sets Snatch Grip Romanian Deadlift x 6-8 3 Tough Sets Barbell Hip Thrust x 6-8

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Saturday Wod 5.4.19

Level 1 In Partners 5 Rounds For Time 1 Minute Handstand Hold 15 Synchronized DB Front Squats 45/30# 20 Strict Pull-ups 20 Bar Dips Level 2 5 Rounds For Time 100′ Handstand Walk 15 Synchronized KB Front Squats 53/35# 15 Muscle-ups

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Thursday Wod 5.2.19

Establish a 1 RM Push Press Level 1 3 Rounds For Time Run 400 Meters 18 Toes To Bar 15 DB Push Press 45/30# Level 2 – 70/50# Push Press

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