Saturday Wod 2.2.19

In Partners, Complete For Time Row 1000 Meters (Switching Every 250) 60 Burpee Box Jump Overs 24/20” Row 1000 Meters (Switching Every 250)

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Friday Wod 2.1.19

2 Rounds For Time 100 Double Unders 20 Overhead Squats 115/75# 100 Double Unders 12 Muscle-ups 100 Double Unders 20 DB Snatches 50/35# 100 Double Unders 12 Bar Muscle-ups 14 Minute Time Cap

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Thursday Wod 1.31.19

5 Tough Sets Overhead Squat x 2 For Time Buy-In 500 Meters 2 Rounds Of: 30′ L-Arm Overhead DB Lunge 50/35# 30′ R-Arm Overhead DB Lunge 50/35# 10 L-Arm Push Press/Side 50/35# 10 R-Arm Push Press/Side 50/35# Cash Out 500 Meters

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Wednesday Wod 1.30.19

15 Minutes E90 Hang Power Clean + 2 Power Cleans All Reps Touch and Go 3 Rounds For Time 11 Hang Power Cleans 155/105# 11 Toes To Bar Run 400 Meters Optional Work 5 Tough Sets Clean Pull x 3 Perform These at Roughly 95-110% of 1RM Clean

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Tuesday Wod 1.29.19

3 Sets False Grip(Ring) Weighted Pull-up x 5 3 Sets Ring Transition x 5 3 Rounds For Time 15 Push-ups 15 Pull-ups 15 Burpees (To Target) 15 Pull-ups Optional Work 5 Tough Sets Bench Press x 3 3 Sets Ring Dip x 3-5 Pause 5 FULL Seconds At Bottom And Top of EACH Rep

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Monday Wod 1.28.19

5 Tough Sets Push Press x 3 5 Minutes AMRAP 5 Front Squats 5 Push Jerks 10 Deadlifts All Movements Use 135/95# Optional Work 3 Sets Palloff Press Hold x 30 Seconds/Side Rest 30 Seconds Between Sets and Sides 3 Sets DB Reverse Butterfly x 10 (Perform These Smoothly and Controlled)

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Saturday Wod 1.26.19

In Partners For Time 50 Synchronized Sit-ups 200m Run 50 Synchronized Deadlifts 205/135# 400m Run 50 Synchronized Air Squats 800m Run 50 Cal Assault Bike 400m Run 50 Burpees over bar 200m Run Optional Work Establish a 5 Rep Max Bench Press x 5

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Thursday Wod 1.24.19

5 Tough Sets Back Squat x 5 Then 7 Minutes AMRAP 9 Overhead Squats 95/65# 30 Double Unders Level 2 – 115/75# Optional Work 3 Sets Snatch Push Press x 5 5 Sets Snatch Balance x 3

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