Thursday Wod 4.11.19

15 Minutes To Build To a 3-Rep Max Overhead Squat Level 1 For Time 30 Back Squats 135/95# 15 Strict Pull-ups 15 Ring Dips 20 Back Squats 135/95# 10 Strict Pull-ups 10 Ring Dips 10 Back Squats 135/95# 5 Strict Pull-ups 5 Ring Dips Level 2 For Time 30 Back Squats 185/125# 15 Muscle-ups 20 […]

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Wednesday Wod 4.10.19

Level 1 3 Rounds For Time Run 800 Meters 12 Push Press 135/95# 30 Seconds L-Sit Level 2 – 185/125# (STO) Optional Work 5 Tough Sets Push Press x 3

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Tuesday Wod 4.9.19

15 Minutes To Build to a 5-Rep Max Deadlift x 5 (Dead Stop) 4 Rounds For Time 15 L-Arm Russian Swings 30′ L-Arm Front Rack Walking Lunge 15 R-Arm Russian Swings 30′ R-Arm Front Rack Walking Lunge Level 1 – 53/35# Level 2 – 70/53# Optional Work 4 Minutes Continuous Heavy Suitcase Carry Switching Arms […]

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Monday Wod 4.8.19

10 Minutes EMOM Squat Snatch x 1 10 Minutes EMOM Min 1 – Max Reps Double Under Min 2 – 45 Seconds Max Calorie Row Optional Work 3 Tough Sets Snatch Pull x 3 Perform These at 95-110% of 1RM 3 Tough Sets Snatch Push Press x 5

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Saturday Wod 4.6.19

Level 1 In Partners, 7 Rounds For Time For Time 10 Ring Dips 15 Pull-ups 15 Synchronized Kettlebell Swings 53/35# Level 2 In Partners, 7 Rounds For Time 10 Muscle-ups 15 Synchronized Kettlebell Swings 70/53#

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Friday Wod 4.5.19

“Diane” 21-15-9 Reps For Time Deadlift 225/155# Handstand Pushup Optional Work 4 Tough Sets Good Morning x 10 Crossover Symmetry Recovery

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Wednesday Wod 4.24.19

Level 1 5 Rounds For Time 10 Bent Over Barbell Rows 135/95# 15 Pushups 40 Double Unders Run 400 Meters Level 2 5 Rounds For Time 7 Bar Muscle-ups 40 Double Unders Run 400 Meters Optional Work 5 Minutes AMRAP Double Under or Triple Under (Choose the one you do not have) Establish a Max […]

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Wednesday Wod 4.3.19

25 Minutes AMRAP 40 Double Unders 3 Power Snatches Run 400 Meters Rest 1 Minute Select a Heavy Load Relative To Your Ability Optional Work 3 Tough Sets Snatch Grip Romanian Deadlift x 8 3 Tough Sets Single Arm DB Row x 10 (Unilatarel Style, No Arm Support)

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