Saturday Wod 4.7.18

Levels 1 In Partners 3 Rounds For Time 40 Burpee Box Jump Overs 24/20” 40 Pull-ups Level 2 In Partners 3 Rounds For Time 40 Burpee Box Jump Overs 30/24” 40 C2B Pull-ups

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Friday Wod 4.6.18

Levels 1 and 2 5 Tough Sets Back Squat x 5 Then 5 Tough Sets DB Bulgarian Split Squat x 5 @31X0 Optional Work 3 Tough Sets Barbell Hip Thrusts x 10

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Thursday Wod 4.5.18

Level 1 10 Minutes EMOM Min 1 – 30 Seconds Handstand Hold Min 2 – 30 Seconds Hollow Hold Then For Time 40 Toes To Bar Row 1000 Meters Level 2 10 Minutes EMOM Min 1 – 30-50′ Handstand Walk Min 2 – 30 Seconds Hollow Hold Then For Time 60 Toes To Bar Row […]

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Wednesday Wod 4.4.18

5 Tough Sets Push Press x 5 Then Level 1 9 Minutes AMRAP 7 Ring Dips 12 Push Press 95/65# Level 2 9 Minutes AMRAP 5 Muscle-ups (Ring) 12 Push Press 115/75# Optional Work 3 Sets False Grip Strict Pull-up x 10 3 Sets Strict Muscle-up x 3-5

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Tuesday Wod 4.3.18

5 Rounds For TIme 21 Deadlifts 42 Double Unders Run 400 Meters Level 1 – 225/155# Level 2 – 275/185# Optional Work Best Done Before Conditioning Build To a Heavy 3-Rep Deadlift (Dead Stop) Build To a Heavy 100′ Suitcase Carry

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Monday Wod 4.2.18

15 Minutes E90 Dip Snatch + Hang Snatch (Knee) Then 21-15-9 Reps For Time Overhead Squat Pull-up Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 30-20-10 Reps For Time Calorie Ski Erg Burpee (To Target)

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Friday Wod 3.30.18

13 Minutes AMRAP 50 Double Unders 3 Squat Cleans Level 1 – Start With 135/85# And Add 10 Lbs Each Round To The Bar Level 2 – Start With 185/125# And Add 10 lbs Each Round To The Bar Optional Work 3 Tough Sets Clean Pull x 5 3 Tough Sets Barbell Hip Thrust x […]

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Thursday Wod 3.29.18

15 Minutes Hip Mobility Work Then Level 1 4 Rounds For Time 30 Russian Swings 70/53# 1 Minute Handstand Hold Level 2 4 Rounds For Time 30 Russian Swings 106/70# 50′ Handstand Walk

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