Friday Wod 9.28.18

5 Sets, Not For Time GHD Sit-up x 10-20 50′ Overhead KB Lunge (Rep Range and Load Based on Skill Level) Then 5 Rounds For Time 12 Deadlifts 12 Bar Facing Burpees Level 1 – 185/125# Level 2 – 225/155# Level 2+ – 275/155# Optional Work 15 Minutes Recovery Assault Bike Go Easy Here, Just […]

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Wednesday Wod 9.26.18

Build To Your Hesaviest Set Hang Clean x 2 (Just Above + Just Below Knee) Then 5 Tough Sets Back Squat x 2 Optional Work 3 Tough Sets Halting Clean Deadlift x 3 (Come up and Hold 3 Full Seconds) 3 Tough Sets Barbell Hip Thrust x 5

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Tuesday Wod 9.25.18

3 Tough Sets Bench Press x 3 Then Level 1 1-2-3-4-5-6-7-6-5-4-3-2-1 Reps For Time Bar Dip DB Snatch 70/45# Level 2 1-2-3-4-5-6-7-5-4-3-2-1 Reps For Time Ring Dip Power Snatch 135/95# Level 2+ 3-6-9-6-3 Reps For Time Muscle-up Power Snatch 165/110# Optional Work 5 Tough Sets Halting Snatch Pull x 3 Pause Just Below Knee 3 […]

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Monday Wod 9.24.18

5 Tough Sets Strict Press x 3 Then 9 Minutes AMRAP 3 Wall Climbs 50′ Bear Crawl 15 Box Jump Overs 24/20” Optional Work 5 Tough Sets Tall Jerk x 3 5 Tough Sets Push Jerk Behind the Neck In Split x 3

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Saturday Wod 9.22.18

In Partners Level 1 4 Rounds For Time 30 Toes To Bar 40 Push Push-ups 15 Synchronized Overhead Squats 95/65# Level 2 4 Rounds For Time 30 Toes To Bar 7 Muscle-ups 15 Synchronized Overhead Squats 115/75# Level 2+ 4 Rounds For Time 30 Toes To Bar 12 Muscle-ups 15 Synchronized Overhead Squats 135/95# Optional […]

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Friday Wod 9.21.18

3 Tough Sets Deadlift x 5 Doesn’t Have To Be Dead Stop Then 5 Rounds 10 Single Arm Russian Swings L-Arm 10 Single Arm Russian Swings R-Arm 100′ Single Arm Front Rack Carry L-Arm 100′ Single Arm Front Rack Carry R-Arm Use 70/53# Kettlebell Not Meant To Be As Fast As Possible But Keep a […]

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Thursday Wod 9.20.18

Every 5 Minutes For 25 Minutes (5 Sets) Level 1 20/16 Calorie Assault Bike 10 Clusters 135/95# 20 Pull-ups Level 2 25/20 Calorie Assault Bike 10 Clusters 155/105# 20 Chest-2-Bar Pull-ups Level 2+ 30/24 Calorie Assault Bike 10 Clusters 185/125# 20 Chest-2-Bar Pull-ups Record Fastest and Slowest Times Only

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Wednesday Wod 9.19.18

Build To Your Hesaviest Set Hang Snatch x 2 Above + Below Knee Then 5 Tough Sets Front Squat x 3 Pause a Full 2 Seconds In Bottom of 1st Rep Optional Work 3 Tough Sets Press In Snatch x 5 3 Tough Sets Tall Snatch x 3 Don’t Go Too Heavy Here, Focus on […]

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