Saturday Wod 1.12.19

In Partners, 7 Rounds For TIme 30 Push-ups 20 Toes To Bar Non Working Partner Must Hang From The Rig While Working Partner is Performing Toes To Bar Optional Work 5 Tough Sets Bench Press x 5 3 Sets Tall Kneeling Press Hold x 30 Seconds/Side

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Friday Wod 1.11.19

7 Tough Sets Back Sqauat x 3 Then For Time Run 400 Meters 20 Front Rack Reverse Alternating Lunges Run 400 Meters Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Barbell Hip Thrust x 10 3x Couch Stretch x 1 Minute/Side

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Thursday Wod 1.10.19

Level 1 20 Minutes AMRAP Row 250 Meters or Bike .3 Miles 10 DB Push Press 45/30# 15 Russian Swings 70/53# Level 2 20 Minutes AMRAP Row 250 Meters or Bike .3 Miles 10 DB Push Press 70/45# 15 Russian Swings 106/70# Optional Work Build To Your Heaviest Power Hang Clean + Jerk x 2 […]

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Wednesday Wod 1.9.19

5 Tough Sets 1 Hang Snatch + 3 Overhead Squats Total Volume Here Then 30-20-10 Reps For Time Overhead Squat 75/55# Bar Facing Burpee Optional Work 5 Sets Snatch Grip Romanian Deadlift x 5

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Tuesday Wod 1.8.19

5 Sets 5 Kip Swings + 3 Rings To Hips + 1 Muscle-up (Same Complex Can Be Used On Bar) 3 Sets Weighted Dip x 5 9 Minutes AMRAP 2-4-6-8-10-12…Reps Of Strict Pull-up After Each Set of Pull-ups, Perform 10 Seconds Hollow Hold

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Monday Wod 1.7.19

5 Tough Sets Strict Press x 5 Then Level 1 5 Rounds For Time 12 Deadlifts 225/155# 12 Handstand Pushups 40 Double Unders Level 2 5 Rounds For Time 16 Deadlifts 225/155# 16 Handstand Pushups 60 Double Unders Optional Work 5 Sets Weighted GHD Hip Extension x 5 @31X0 Accumulate 250′ Handstand Walk

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Friday Wod 1.4.19

15 Minutes To Build To a Heavy 2-Rep Touch and Go Power Clean Then Level 1 7 Minutes AMRAP 2 Squat Cleans 155/105# 7 Ring Dips 14 Sit-ups Rest 5 Minutes Repeat… Level 2 7 Minutes AMRAP 2 Squat Cleans 205/135# 5 Muscle-ups 14 GHD Sit-ups Rest 5 Minutes Repeat…

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