Tuesday Wod 9.18.18

3 Sets of: Jerk Balance x 3 5 Tough Sets Jerk x 2 Then For Time Level 1 Buy In – Row 500 Meters Then 4 Rounds of: 50 Double Unders 45 Seconds Handstand Hold Cash Out – Row 500 Meters Level 2 Buy In – Row 500 Meters Then 4 Rounds of: 50 Double […]

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Monday Wod 9.17.18

5 Tough Sets Weighted Dip x 4-5 Increase Total Load From 9/4 Then Level 1 3 Rounds For Time Run 400 Meters 7 Chest-2-Bar Pull-ups 12 Burpees To Target Level 2 3 Rounds For Time Run 400 Meters 3 Bar Muscle-Ups 12 Burpees To Target Level 2+ – 6 Bar Muscle-Ups Optional Work 3 Tough […]

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Saturday Wod 9.15.18

Level 1 In Partners, 14 Minutes AMRAP 30 Synchronized Sit-ups 20 Handstand Pushups 50′ Overhead Plate Lunge 45/25# Level 2 In Partners, 14 Minutes AMRAP 30 Synchronized Sit-ups 30 Handstand Pushups 50′ Overhead Plate Lunge 65/45# Optional Work Build To Your Heaviest Load 2 Snatch Push Press + 2 Snatch Balance (Taken From Rack)

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Friday Wod 9.14.18

5 Rounds 30 Seconds Max Rep Deadlift Rest 2 Minutes 30 Seconds Max Rep Strict Pull-up Rest 2 Minutes Level 1 – 225/155# Level 2 – 275/185# Level 2+ – 315/205# Optional Work 15 Minutes Easy Row This is Primarily For Recovery, Don’t Go Hard

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Wednesday Wod 9.12.18

Build To Your Heaviest Set Hang Clean x 2 (Mid Thigh + Knee) Then 5 Tough Sets Back Squat x 3 Optional Work 3 Tough Sets Press In Clean x 5 3 Tough Sets Tall Clean x 3 Don’t Go Too Heavy Here, Focus on Speed To The Bottom of Squat

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Tuesday Wod 9.11.18

20 Minutes To Establish 3 Heavy Sets 2 Push Press + 1 Jerk Then 7 Minutes AMRAP 7 Toes To Bar 7 Box Jump Overs 24/20” 7 Push Press 115/75# Optional Work 2 Sets Reverse Snow Angel x 1 Minute Crossover Symmetry Recovery 2 Sets DB Reverse Butterfly x 15

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Monday Wod 9.10.18

3 Tough Sets Bench Press x 5 Then Level 1 5 Rounds For Time 8 Ring Dips 8 Hang Squat Snatches 95/65# Level 2 5 Rounds For Time 3 Muscle-ups 8 Hang Squat Snatches 115/75# Level 2+ 12-10-8-6-4-2 Reps For Time Muscle-up Hang Squat Snatch 135/95# Optional Work 5 Sets Russian Dip x 5 3 […]

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