Friday WOD 11.23.18

5 Tough Sets Front Squat x3@24X1 Then 5 Rounds For Time 15 Hang Squat Cleans 135/95# 20 Seconds L-Sit Optional Work 20 Minutes Easy Recovery Row

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Wednesday Wod 11.21.18

Level 1 “12 Days of Thankfulness” 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# Level […]

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Tuesday Wod 11.20.18

10 Minutes EMOM Banded Speed Deadlift x 2 Use Approximately 50% of 1RM Deadlift Over 225# – Thick Green Bank Under 225# – Thin Green Band Then 5 Tough Sets Jerk x 2 Optional Work 3 Tough Sets Good Morning x 12 3 Tough Sets Barbell Z-Press x 8

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Monday Wod 11.19.18

12 Minutes EMOM Power Clean x 1 Start Roughly 50% of 1RM and Build Then Level 1 10 Minutes AMRAP 10 Pull-ups 10 Front Rack Reverse Alternating Lunges 95/65# Level 2 10 Minutes AMRAP 3 Muscle-Ups 10 Front Rack Reverse Alternating Lunges 115/75# Level 2+ – 5 Muscle-ups, 135/95# Optional Work 5 Sets Clean High […]

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Saturday Wod 11.17.18

“Eva” 5 Rounds For Time Run 800 Meters 30 Pull-ups 30 Kettlebell Swings 70/53# If Modified To Partners, Reps Are Split Runs Must Be Completed Together

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Friday Wod 11.16.18

5 Tough Sets Back Squat x 4 @33X1 Then 9 Minutes AMRAP 3-6-9-12-15-18…Reps Of DB Cluster (Squat Clean/Thruster) 45/30# Level 1 – 8 Pushups After Each Set of Clusters Level 2 – 8 Ring Dips After Each Set of Clusters Optional Work 3 Tough Sets Barbell Hip Thrusts x 10

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Thursday Wod 11.15.18

10 Minutes EMOM Min 1 – 30 Seconds Tall Kneeling Band Press/Side Min 2 – Single Leg DB RDL x 6 (Compare to 11/1, Add Resistance) Then 5 Rounds, Not For Time 3 Turkish Get-ups Alternating Arms 1 Minute Alternating Lying Leg Raises Minimize Rest But Don’t Speed Through This Level 1 – 53/35# Level […]

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Wednesday Wod 11.14.18

18 Minutes AMRAP 5 Power Cleans 9 Toes To Bar 50 Double Unders Each Round ad 10/5# To Barbell Starting Loads: Level 1 – 95/65# Level 2 – 135/95# Level 2+ – 165/110# Optional Work 3 Tough Sets Snatch Grip Romanian Deadlift x 10

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