Thursday Wod 1.25.18

Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 5 Kettlebell Snatches/Arm 2nd Interval – Unbroken Double Unders Level 1 – 30 DU’s, Level 2 – 50 Du’s Then For Time 75 Single Arm Alternating DB Snatches Level 1 – 50/35# Level 2 – 70/45#

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Wednesday Wod 1.24.18

6 Minutes EMOM Jerk Balance x 2 Then 5 Tough Sets Split Jerk x 1 Then 30-20-10 Reps For Time Thruster 75/55# Pull-up Level 2 – 95/65#, C2B Pull-ups Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 Build To a Heavy Arm Over Arm Rope Pull x 50′

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Tuesday Wod 1.23.18

Levels 1 and 2 16 Minutes EMOM Mins 1-8 Hang Clean x 1 (Above Knee) Mins 9-16 Hang Clean x 1 (Below Knee) Then 5 Tough Sets Back Squat x 3 Optional Work Spend 5-10 Building Practicing Heavy Sandbag Over The Shoulder Clean Alternate Shoulders 2 Sets (Each For Most Time) Max Effort Sandbag Bearhug […]

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Monday Wod 1.22.18

Level 1 Every 8 Minutes For 32 Minutes (4 Sets) Row 50/40 Calories 40 Double Unders 15 Power Cleans 155/105# Level 2 Every 8 Minutes For 32 Minutes (4 Sets) Row 60/48 Calories 60 Double Unders 15 Power Cleans 185/125# Your Score = Fastest And Slowest Times Only Optional Work 3 Tough Sets Weighted Strict […]

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Friday Wod 1.19.18

Levels 1 and 2 Open Workout 17.2 12 Minutes AMRAP 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Toes To Bar 8 DB Power Cleans 50/35# 2 Rounds of: 50′ Weighted Walking Lunge 50/35# DB 16 Bar Muscle-ups 8 DB Power Cleans 50/35# If You Finish 4 Rounds, Alternate Back To Toes To […]

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Thursday Wod 1.18.18

Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 5 Kettlebell Snatches/Arm 2nd Interval – Unbroken Double Unders Level 1 – 30 DU’s, Level 2 – 50 Du’s Then 40-30-20-10 Reps For Time Russian Swing Level 1 – 70/53# Level 2 – 106/70# After Each Set of Russian Swings, Perform 4 Wall […]

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Wednesday Wod 1.17.18

6 Minutes EMOM Tall Jerk x 2 Then 5 Tough Sets Split Jerk x 2 Then 5 Minutes AMRAP 10 Push Press 15 Calorie Row Level 1 – 75/55# Level 2 – 115/75# Record Total Reps Optional Work Crossover Symmetry Warm-up and Recovery 2 Sets 1 Minute Wall Slides(In Wall Sit)

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Tuesday Wod 1.16.18

Levels 1 and 2 15 Minutes EMOM Hang Snatch x 2 1st – Mid Thigh, 2nd – Above Knee Then 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Barbell Hip Thrusts x 10 3 Tough Sets Snatch Grip Romanian Deadlift x 10

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