Saturday Wod 9.8.18

In Partners, 10 Rounds For Time 15 Erg Facing Burpees 20/16 Calories Partners Alternate Rounds Optional Work Build To a 8 Rep Max Back Squat

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Friday Wod 9.7.18

3 Tough Sets Sumo Deadlift x 5 Then 3 Rounds For Time 60 Double Under 30 Box Jump Overs 24/20” 30 Russian Swings Level 1 – 70/53# Level 2 – 106/70# Optional Work 1-2-3-4-5-4-3-2-1 Reps For Time Over The Shoulder Sandbag Clean 150/100# Muscle-up

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Thursday Wod 9.6.18

Level 1 For Time 100 Wall Ball Shots 20/14# 50 Pull-ups 25 Thrusters 95/65# 50 Pull-ups 100 Wall Ball Shots 20/14# Level 2 For Time 100 Wall Ball Shots 20/14# 50 Chest-2-Bar Pull-ups 25 Thrusters 115/75# 50 Chest-2-Bar Pull-ups 100 Wall Ball Shots 20/14#

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Wednesday Wod 9.5.18

Build To Your Heaviest Set Hang Snatch x 3 No Drops Between Reps Then 5 Tough Sets Front Squat x 2 Pause At Bottom Of Squat of Each Rep Optional Work 3 Tough Sets Muscle Snatch x 3 3 Tough Sets Snatch High Pull x 3 3 Tough Sets Halting Snatch Deadlift x 3 Pause […]

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Tuesday Wod 9.4.18

5 Tough Sets Weighted Strict Bar Dip x 5 Then 12 Minutes AMRAP Run 200 Meters 15 Toes To Bar Optional Work 8 Minutes AMRAP 10 Ring Pushups 15 Calorie Ski Erg Set Rings and Feet Level If you have a weighted vest wear it

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Monday Wod 9.3.18

Labor Day Modified Schedule 7am, 8am, and 9AM Only All Levels 5 Tough Sets Strict Press x 5 Then “Josh” For Time 21 Overhead Squats 95/65# 42 Pull-ups 15 Overhead Squats 95/65# 30 Pull-ups 9 Overhead Squats 95/65# 18 Pull-ups

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Saturday Wod 9.1.18

In Partners, 4 Rounds For Time 20 DB Snatches Run 400 Meters (Alternate Every 2 Reps) Level 1 – 70/45# Level 2 – 100/70# Optional Work Build To Your Heaviest Of The Following Complex Hang Snatch + Snatch Balance + Snatch (No Drop Between Reps)

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Friday Wod 8.31.18

3 Tough Sets Snatch Grip Romanian Deadlift x 5 Then For Time 30 Clean and Jerks 165/110# Optional Work 20 Minutes Easy Cardio Recovery Work Choose 1 Of The Following: Ski Erg Assault Bike Row Run Use This as Recovery, Lower Intensity

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Thursday Wod 8.30.18

Hip Mobility Work Then All Levels Death By Burpee Box Jump Over 24/20” Immediately Upon Finishing 7 Minutes To Establish a 1RM Turkish Get-up (Must Acheive TGU Load on Both Sides) Your Score = Total Burpees + Turkish Get-up

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