Thursday Wod 7.26.18

Level 1 Ever 6 Minutes For 30 Minutes (5 Sets) 7 Chest-2-Bar Pull-ups 15 Toes To Bar 20 Push Press 95/65# Row 500 Meters Level 2 Ever 6 Minutes For 30 Minutes (5 Sets) 4/3 Bar Muscle-ups 15 Toes To Bar 20 Push Press 115/75# Row 500 Meters Level 2+ Ever 6 Minutes For 30 […]

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Wednesday Wod 7.25.18

15 Minutes To Establish a Heavy Set Hang Snatch x 2 (No Drop Between Reps) Then 4 Tough Sets Front Squat x 8 Optional Work 5 Tough Sets Hip Thrust x 5 3 Tough Sets Snatch Grip Romanian Deadlift x 12

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Tuesday Wod 7.24.18

Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) Then For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 75 Double Unders 30 Burpees 12 Hang Power Cleans 75 Double Unders 30 Burpees 9 Hang Power Cleans Level 1 – 135/95# Level 2 – 165/110# Optional Work Accumulate 30 Ring Muscle-ups […]

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Monday Wod 7.23.18

12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) Then Level 1 8 Minutes AMRAP 5 Handstand Pushups 10 Weighted Box Step-ups 30/20# Level 2 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – […]

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Saturday Wod 7.21.18

On A Running Clock 0:00-12:00 Establish a 3 Rep Max Weighted Strict Supinated Pull-up 12:00-15:00 Rest and Prepare for Below 15:00-30:00 15 Minutes AMRAP 20 Synchro Wall Ball Shots 30 Calorie Row Level 1 – 20/14# Level 2 – 30/20#

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Friday Wod 7.20.18

For Time Level 1 30 DB Snatches 70/45# 15 Ring Dips 30 Kettlebell Swings 70/53# 12 Ring Dips 30 Thrusters 95/65# 10 Ring Dips Level 2 30 Snatches 115/75# 5 Muscle-ups 30 Clean and Jerks 115/75# 5 Muscle-ups 30 Thrusters 115/75# 5 Muscle-ups Level 2+ 30 Snatches 135/95# 10 Muscle-ups 30 Clean and Jerks 135/95# […]

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Thursday Wod 7.19.18

Establish Your Heaviest 100′ Farmer Carry (50′ Down and Back, No Drops) Then Level 1 11 Minutes AMRAP 50 Double Unders 12 Toes To Bar 30 Seconds Handstand Hold (Wall) Level 2 11 Minutes AMRAP 50 Double Unders 12 Toes To Bar 50′ Handstand Walk

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Wednesday Wod 7.18.18

5 Tough Sets Jerk x 2 Then 5 Minutes AMRAP Hang Squat Clean + Jerk Level 1 – 115/75# Level 2 – 155/105# Level 2+ – 185/125# Optional Work 5 Minutes 4 Over The Shoulder Cleans 50′ Sandbag Carry (Bear Hug) Not AMRAP, The Idea and goal is To Keep Moving, Use Appropriate Load

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Tuesday Wod 7.17.18

7 Tough Sets Back Squat x 2 Then For Time 50/40 Calorie Row 25 Deadlifts Level 1 – 205/135# Level 2 – 245/165# Level 2+ – 275/185# Optional Work Build To a Heavy 3-Rep Single Arm Overhead Squat (DB) Build To a Heavy 5-Rep Single Leg Romanian Deadlift (DB)

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