Tuesday Wod 4.17.18

Levels 1 and 2 15 Minute E90 (10 Sets) Dip Snatch + Snatch Then 5 Tough Sets Back Squat x 5 Optional Work 3 Tough Sets Barbell Hip Thrust x 8 3 Tough Sets Glute Ham Raise x 5

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Monday Wod 4.16.18

5 Tough Sets Strict Press x 5 Then Level 1 5 Rounds For Time 12 DB Push Press 30/20# 18 Box Jump Overs 24/20” Level 2 5 Rounds For Time 12 DB Push Press 45/30# 18 Box Jump Overs 30/24# Optional Work 3 Tough Sets 100′ KB Front Rack Carry (Single Arm) Rest Equally Between […]

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Saturday Wod 4.14.18

Level 1 In Partners 3 Rounds For Time Run 800 Meters 100′ Synchro Overhead Plate Lunge 45/35# Level 2 In Partners 3 Rounds For Time Run 800 Meters 100′ Synchro Overhead KB Lunge 53/35# (Each Arm Carries a KB) Optional Work 20 Minutes Every 5 Minutes Back Squat x 5 Work To a Heavy Load […]

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Friday Wod 4.13.18

5 Tough Sets Bench Press x 5 In Between Sets, Hollow Hold x 20 Seconds Then Level 1 3 Rounds For Time 25 Burpees (To Target) 3 Rope Climbs Level 2 3 Rounds For Time 25 Burpees (To Target) 5 Rope Climbs Optional Work 4 Sets Ring Dip Hold For 10 Seconds Bottom and Top […]

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Thursday Wod 4.12.18

10 Minute EMOM Min 1 – Landmine Press x 5 Min 2 – 30-40 Double Unders Then Level 1 4 Rounds For Time 25 Wall Ball Shots 20/14# 25 Box Jump Overs 24/20” 14 Minute Time Cap Level 2 4 Rounds For Time 25 Wall Ball Shots 30/20# 25 Box Jump Overs 30/24”

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Wednesday Wod 4.11.18

Level 1 4 Rounds Total 5 Minutes AMRAP 10 C2B Pull-ups 10 Russian Swings 70/53# 15 Calorie Row Rest 5 Minutes Level 2 4 Rounds Total 5 Minutes AMRAP 5 Bar Muscle-ups 10 Russian Swings 106/70# 15 Calorie Row Rest 5 Minutes Optional Work Build To a 5-Rep Max Dead Stop Deadlift 3 Sets GHD […]

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Tuesday Wod 4.10.18

5 Tough Sets Jerk x 2 Then 4 Rounds Min 1 – Max Reps Handstand Pushup Min 2 – Max Calorie Assault Bike Min 3 – Rest Optional Work Crossover Symmetry “Recovery + Iron Scap” 400 Meter Sandbag Beay Hug Carry

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Monday Wod 4.9.18

15 Minutes E90 Hang Clean x 2 1st Rep – Above Knee 2nd Rep – Below Knee Then 10 Minutes AMRAP 5 Front Squats @65% of 1RM 12 Toes To Bar Optional Work 5 Tough Sets Clean Pull x 3 @100-110% of 1RM 3 Sets Pistol Squat x 20-30 If Mechanics aren’t sound, use a […]

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