Thursday Wod 4.26.18

Mobility Work Level 1 100 Double Unders 20 Toes To Bar 80 Double Unders 16 Toes To Bar 60 Double Unders 12 Toes To Bar 40 Double Unders 8 Toes To Bar 20 Double Unders 4 Toes Toes To Bar Level 2 100 Double Unders 20 GHD Sit-ups 80 Double Unders 16 GHD Sit-ups 60 […]

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Wednesday Wod 4.25.18

5 Tough Sets Jerk x 2 (Pause in the Bottom of 1st Jerk Dip) Then Level 1 7 Minutes AMRAP 5 False Grip Ring Row 5 Ring Dips 5 Push Press 115/75# Level 2 7 Minutes AMRAP 5 Muscle-ups 8 Shoulder To Overheads 155/105# Optional Work Crossover Symmetry “Recovery and Iron Scap” 10 Minutes Practice […]

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Tuesday Wod 4.24.18

Build To Your Heaviest Sets Power Clean x 2 (Footwork Note) Then Level 1 21-15-9 Reps For Time DB Snatch 70/45# Pull-up Level 2 21-15-9 Reps For Time Snatch 135/95# C2B Pull-up Optional Work 3 Tough Sets Glute Ham Raise x 5 @31X0 5 Sets Press In Clean x 4-5 (Position Over Load Here)

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Tuesday Wod 4.24.18

A. 5 Sets Press In Clean x 4-5 (Position Over Load Here) B. Build To Your Heaviest Sets Power Clean x 2 (Footwork Note) C. 21-15-9 Reps For Time Snatch 135/95# C2B Pull-up D. 3 Tough Sets Glute Ham Raise x 5 @31X0

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Monday Wod 4.23.18

Level 1 Every 4 Minutes For 24 Minutes (6 Sets) Run 200 Meters 10 Front Squats 155/105# 12 Bar Facing Burpees Level 2 Every 4 Minutes For 24 Minutes (6 Sets) Run 200 Meters 10 Front Squats 185/125# 15 Bar Facing Burpees Record Fastest and Slowest Times Optional Work *Best Done Before Above Work* 5 […]

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Saturday Wod 4.21.18

Level 1 2 Rounds For Time 100 Sit-ups (While Partner Holds KB Goblet Style) 70 Goblet Squats 70/53# Level 2 2 Rounds For Time 70 GHD Sit-ups (While Partner Holds Front Rack) 70 Squat Cleans 135/95#

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Friday Wod 4.20.18

Establish a 5 Rep Max Deadlift Then Level 1 3 Rounds For Time 15 Ring Dips 20 Deadlifts 225/155# Level 2 3 Rounds For Time 10 Muscle-ups 20 Deadlifts 225/155# Optional Work Establish a 1RM Turkish Get-up 3 Tough Sets Supinated Grip Bent Over Row x 10

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Thursday Wod 4.19.18

Levels 1 and 2 10 Minutes EMOM Min 1 – Landmine Row x 5-6 Min 2 – Double Unders x 30-40 Then In Partners 4 Rounds For Time Row 4K (Switching Every 500 Meters)

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Wednesday Wod 4.18.18

Levels 1 and 2 5 Rounds For Time Run 400 Meters 30 Wall Ball Shots 20/14# 30 Pull-ups Optional Work 5 Sets 9 Kip Swings 6 Hip To Bar 3 Bar Muscle-ups 30 Seconds Hollow Hold Goal Is To Finish Bar Work w/o Breaking Rest As Needed Between Sets

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