Saturday Wod 11.10.18

“Cindy” 20 Minutes AMRAP 5 Pull-ups 10 Pushups 15 Air Squats Optional Work 20 Minutes Easy Recovery Bike Lower Intensity Here To Fasciliate Recovery From All The Leg/Hip Work This Week

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Friday Wod 11.9.18

5 Tough Sets Front Squat x 4 @24X1 (More Weight From 10/26) Then For Time 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders 30 Single Arm Alternating DB Snatch 100 Double Unders Level 1 – 45/30# Level 2 – 70/45# Optional Work Build To Your Heaviest Set Single Arm DB Overhead […]

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Thursday Wod 11.8.18

10 Minutes EMOM Min 1 – 12 Pistol Squats Min 2 – L-Sit x 15-30 Seconds Then 12 Minutes AMRAP 10 L-Arm Russian Swings 10 R-Arm Russian Swings 12 Toes To Bar 30′ L-Arm Overhead Lunge 30′ R-Arm Overhead Lunge Level 1 – 53/35# Level 2 – 70/53#

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Wednesday Wod 11.7.18

4 Rounds For Time Run 400 Meters Row 500 Meters 16 Dumbbell Thrusters 45/30# Optional Work Not For Time 100′ Suitcase Carry L 100′ Suitcase Carry R Tall Kneeling Band Press 30 Seconds L Tall Kneeling Band Press 30 Seconds R 10 L-Leg RDL 45/35# 10 R-Leg RDL 45/35#

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Tuesday Wod 11.6.18

Sumo Deadlift 5-5-5 Reps (Perform These Dead Stop) Push Press 5-4-3-2-1 Reps Optional Work 3 Tough Sets Single Leg Good Morning x 10 3 Tough Sets Half Kneeling Landmine Press x 8

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Monday Wod 11.5.18

20 Minutes To Establish Your Heaviest Set Hang Clean + 2 Front Squats + Clean Then Level 1 5 Minutes AMRAP Burpee Pull-up Level 2 – Burpee C2B Pull-up Level 2+ – Burpee Muscle-up Optional Work 3 Tough Sets Glute Ham Raise x 5-6 @31X0 Build To a Heavy Sandbag Over the Shoulder Clean

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Saturday Wod 11.3.18

“Nancy” 5 Rounds For Time Run 400 Meters 15 Overhead Squats 95/65# Optional Work Establish Your Heaviest Set Hang Power Clean + Power Clean + Front Squat

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Friday Wod 11.2.18

5 Tough Sets Back Squat x 5 @33X1 Then In Partners Level 1 10 Minutes AMRAP 60 Double Unders 20 Handstand Pushups (Partners Switch Double Unders at 30) L-Sit Hold While Partner Performs Double Unders Level 2 – 30 HSPU Each Round

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