Wednesday Wod 10.24.18

Level 1 25 Minutes AMRAP 3 Bar Muscle-ups 25 Wall Ball Shots 20/14# Run 400 Meters Rest 60 Seconds Level 2 25 Minutes AMRAP 6 Bar Muscle-ups 25 Wall Ball Shots 30/20# Run 400 Meters Rest 60 Seconds Optional Work Build To a Heavy Set Back Squat x 3

Read More

Tuesday Wod 10.23.18

Deadlift x 5 5-5-5 Reps Then Strict Press 5-5-3-3-1-1 Reps Optional Work 3 Tough Sets Press In Clean x 5-6 3 Sets L-Sit x 30 Seconds

Read More

Monday Wod 10.22.18

20 Minutes E120 (10 Sets) 3 Cleans (Above Knee, Below Knee, Floor) Then 7 Minutes AMRAP 7 Power Cleans 135/95# 7 Bar Facing Burpees Optional Work 3 Tough Sets Bench Press x 5 3 Tough Sets Weighted GHD Hip Extension x 5 @10X3 3 Tough Sets Glute Ham Raise x 5-6

Read More

Saturday Wod 10.20.18

In Teams of 3 Accumulate As Many Reps As Possible In 13 Minutes Of: Pull-ups Calorie Row Double Unders Partners switch movements every 15 Calories Rowed

Read More

Friday Wod 10.19.18

Establish a 1 Rep Max Thruster (Taken From The Floor) Then 7 Rounds For Time 100′ Bear Crawl 11 Thrusters Level 1 – 95/65# Level 2 – 115/75# Level 2+ – 135/95#

Read More

Thursday Wod 10.18.18

Level 1 3 Rounds For Time Run 800 Meters 15 Ring Dips 15 Burpees (Target) Level 2 3 Rounds For Time Run 800 Meters 5/4 Muscle-ups 15 Burpees (Target) Level 2+ 3 Rounds For Time Run 800 Meters 10 Muscle-ups 15 Burpees (Target)

Read More

Wednesday Wod 10.17.18

Establish a 1 Rep Max Snatch Then 7 Minutes AMRAP 5 Power Snatch 7 Overhead Squats 9 Toes To Bar Level 1 – 115/75# Level 2 – 135/95#

Read More

Tuesday Wod 10.16.18

Establish a 1 Rep Max Strict Press Then Level 1 3 Rounds For Time 20 Chest-2-Bar Pull-ups 90 Seconds Handstand Hold Level 2 3 Rounds For Time 30 Chest-2-Bar Pull-ups 120′ Handstand Walk

Read More

Monday Wod 10.15.18

Establish a 1 Rep Max Back Squat This is it for the day, take your time go heavy! Optional Work 4 Rounds, Each For Time Row 500 Meters Rest 2 Minutes

Read More