Friday Wod 10.13.17

Level 1 5 Tough Sets 3 Jerks Then 3 Rounds For Time 75 Double Unders 15 Thrusters 95/65#   Level 2 5 Tough Sets 3 Jerks Then 3 Rounds For Time 100 Double Unders 21 Thrusters 95/65#   Optional Work Crossover Symmetry ‘Iron Scap’ 3 Tough Sets Strict Press x 5

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Thursday Wod 10.12.17

Levels 1 and 2 12 Minutes EMOM Min 1 – Pallof Press x 3 L (10 Second Reps) Min 2 – Pallof Press x 3 R Min 3 – 15-20 Seconds Ring False Grip Hold + 2-3 Pull-ups Then 2 Rounds, Each For Max Reps 2 Minutes Max Calorie Row 2 Minutes Max Reps Burpee […]

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Wednesday Wod 10.11.17

25 Minutes To Achieve 7 Heavy Sets Front Squat x 3 Then Level 1 15 Minutes AMRAP 8 Chest-2-Bar Pull-ups 8 Bar Dips 14 Back Rack Reverse Alternating Lunges 95/65#   Level 2 15 Minutes AMRAP 4 Bar Muscle-ups 14 Back Rack Reverse Alternating Lunges 115/75#   Optional Work 4 Tough Sets Single Arm Bent […]

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Tuesday Wod 10.10.17

20 Minutes To Build To a Heavy 3-Rep Snatch Then 3 Rounds For Time Run 400 Meters 20 Single Arm Alternating DB Snatch   Level 1 – 45/30# Level 2 – 70/45#   Optional Work 5 Tough Sets Snatch High Pull x 3   10 Minutes Triple Under Practice

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Monday Wod 10.9.17

Level 1 30 Minutes EMOM Minute 1 – 9 Toes To Bar Minute 2 – 12 Overhead Squats 95/65# Minute 3 – 45 Seconds Max Calorie Assault Bike   Level 2 30 Minutes EMOM Minute 1 – 11 Toes To Bar Minute 2 – 12 Overhead Squats 115/75# Minute 3 – 45 Seconds Max Calorie […]

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Friday Wod 10.6.17

5 Tough Sets 1 Push Press + 3 Jerks Then Level 1 2 Rounds, For Max Reps 2 Minutes Max C2B Pull-ups 3 Minutes Max Burpees (To Target) 1 Minute Max Renegade Rows 30/20# Rest 2 Minutes   Level 2 2 Rounds, For Max Reps 2 Minutes Max Bar Muscle-Up 3 Minutes Max Burpees (To […]

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Thursday Wod 10.5.17

15 Minutes EMOM Min 1 – Single Arm DB Bent Over Row x 8/Side Min 2 – 20-30 Seconds Handstand Hold Min 3 – 15-20 Seconds Ring False Grip Hold Then For Time 100 Kettlebell Swings 100 Box Jump Overs   Level 1 – 53/35# Level 2 – 70/53#

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Wednesday Wod 10.4.17

20 Minutes To Achieve 7 Heavy Sets Back Squat x 3 Then 3 Rounds For Time 30 Wall Ball Shots 15 Toes To Bar   Level 1 – 20/14# Level 2 – 30/20#   Optional Work Build To a Heavy Single Power Snatch   5 Tough Sets Snatch Grip Romanian Deadlift x 3

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