Friday Wod 11.3.17

Levels 1 and 2 For Time 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders 50 DB Snatches 50/35# 100 Double Unders Optional Work Build To a Heavy Suitcase Carry x 100′ Build To a Heavy Single Arm Front Rack Carry x 100′ Accumulate 250′ Handstand Walk

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Thursday Wod 11.2.17

5 Tough Sets Bench Press x 5 Then Level 1 12 Minutes AMRAP 3-6-9-12-15-18 Reps… Overhead Squat 95/65# Bar Dip Level 2 12 Minutes AMRAP 3-6-9-12-15-18 Reps… Overhead Squat 115/75# Ring Dip

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Wednesday Wod 11.1.17

12 Minutes EMOM Minure 1 – GHD Sit-up x 15-20 Minute 2 – 30 Seconds Free Handstand hold Minute 3 – 30 Double Unders Then 7 Minutes AMRAP 21-15-9 Deadlift Box Jump Over 24/20” If you finish the set of 9, start back at 21 and repeat Level 1 – 225/155# Level 2 – 275/185# […]

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Tuesday Wod 10.31.17

Reminder – There will be no 6:30pm class tonight due to Halloween.  5 Tough Sets Wide Grip Strict Pull-up x 5 Then 4 Rounds For Time 15 Pull-ups Run 400 Meters Level 1 – Pull-up Level 2 – C2B Pull-up Optional Work Crossover Symmetry “Iron Scap” Accumulate 2 Minutes L-Sit Accumulate 2 Minutes Per Side […]

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Monday Wod 10.30.17

Levels 1 and 2 5 Minutes EMOM Press In Clean x 2-3 Use 45/35# Immediately Into… 15 Minutes E90 (10 Sets) Hang Clean x 1 Then 5 Tough Sets Front Squat x 4-5 Optional Work 3 Tough Sets Bulgarian Split Squat x 5@31X0 3 Tough Sets Glute Ham Raise x 5@31X0

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Friday Wod 10.27.17

Establish a 1 Rep Max Jerk Then Level 1 11 Minutes AMRAP 3 Push Press 135/95# 6 C2B Pull-ups 6 Bar Dips 25 Double Unders Level 2 11 Minutes AMRAP 3 Shoulder To Overheads 185/125# 3 Muscle-Ups 25 Double Unders

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Thursday Wod 10.26.17

Establish a Max Distance Handstand Walk Then Level 1 5 Rounds For Time 10 L-Arm Russian Swings 53/35# 10 R-Arm Russian Swings 53/35# 15 Box Jump Overs 24/20” Level 2 10 L-Arm KB Snatch 53/35# 10 R-Arm KB Snatch 53/35# 15 Box Jump Overs 30/24”

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