Saturday Wod 7.14.18

In Partners, 3 Rounds For Time 50 Toes To Bar 50 Overhead Squats Partners Alternate Every 5 Squats Level 1 – 95/65# Level 2 – 135/95# Level 2+ – 155/105# Optional work Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Use 1-2% More Than Last Saturday

Read More

Friday Wod 7.13.18

10 Minutes EMOM Power Snatch x 1 Then 5 Rounds For Time Row or Bike 20 Calories 30 Box Jump Overs 24/20” Optional Work 5 Tough Sets Drop Snatch x 3 5 Tough Sets Snatch Pull x 3

Read More

Thursday Wod 7.12.18

12 Minutes EMOM Min 1 – DB Strict Press x 5 Min 2 – DB Bent Over Row x 8 (Establish Heavy Set Before Starting) Then For Time 50 DB Thrusters Every Minute On The Minutes Perform 3 Power Cleans Level 1 – 30/20#, 155/105# Level 2 – 45/30#, 185/125# Level 2+ – 45/30#, 225/155#

Read More

Tuesday Wod 7.10.18

3 Sets, Not For Time 3 Turkish Get-ups L-Arm 3 Turkish Get-Ups R-Arm 1 Minute Plank Shoulder Taps 1 Minute Half Kneeling Pallof Press L 1 Minute Half Kneeling Pallof Press R (Use Something Challenging For The T Get-ups) Then Level 1 3 Rounds For Time 10 Ring Dips 20 Burpees (To Target) 30 Step-ups […]

Read More

Monday Wod 7.9.18

5 Tough Sets Front Squat x 2 @33X1 Then 8 Minutes AMRAP 10 DB Snatches 30′ L-Arm Overhead DB Lunge 30′ R-Arm Overhead DB Lunge 10 DB Goblet Squats Level 1 – 30/20# Level 2 – 50/35# Level 2+ – 70/45# Optional Work 5 Sets Barbell Hip Thrust x 5 3 Sets Side Plank x […]

Read More

Saturday Wod 7.7.18

In Partners, Complete Level 1 2 Rounds For TIme 30 Synchronized Burpees (Target) Run 400 Meters (Together) 30 Pull-ups Row 30 Calories Assault Bike 30 Calories Level 2 2 Rounds For TIme 40 Synchronized Burpees (Target) Run 400 Meters (Together) 40 Pull-ups Row 40 Calories Assault Bike 40 Calories Level 2+ 2 Rounds For TIme […]

Read More

Friday Wod 7.6.18

5 Tough Sets Push Press x 5 Then Level 1 5 Rounds For Time 3 Wall Climbs 15 Box Jump Overs 24/20” Level 2 5 Rounds For Time 5 Wall Climbs 15 Box Jump Overs 30/24” Optional Work 3 Tough Sets Barbell Z-Press x 5 3 Tough Sets Half Kneeling Landmine Press x 10

Read More