Wednesday Wod 8.29.18

Build To Your Heaviest Set Hang Clean x 3 (Drops Between Reps, Failed Set) Then 5 Sets Back Squat x 5 @75-80% of 1RM (Not maximal here) Optional Work 3 Tough Sets Clean Pull x 5 3 Tough Sets Glute Ham Raise x 5

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Tuesday Wod 8.28.18

20 Minutes To Establish 3 Heavy Sets 3 Push Press + 1 Jerk Then Level 1 3 Rounds, Each For Reps 1 Minute Max Pushup 1 Minute Max Push Press 95/65# 1 Minute Max Row For Calories Rest 1 Minute Level 2 3 Rounds, Each For Reps 1 Minute Max Ring Ring Dip 1 Minute […]

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Monday Wod 8.27.18

5 Tough Sets Choose 1 of the Following: Weighted Strict Pull-up x 3 Weighted Strict Chest-2-Bar Pull-up x 3 Then 5 Rounds For Time 50 Double Unders 16 Toes To Bar 16 Deadlifts Level 1 – 225/155# Level 2 – 275/185# Optional Work 2 Tough Sets Farmer Carry x 50′ 3 Tough Sets Barbell Bicep […]

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Saturday Wod 8.25.18

YOGA AT 7AM! Level 1 In Partners, 2 Rounds For Time 40 Double Unders 40 Thrusters 95/65# 40 Double Unders 40 Wall Ball Shots 20/14# Level 2 In Partners, 2 Rounds For Time 40 Double Unders 40 Thrusters 135/95# 40 Double Unders 40 Wall Ball Shots 30/20# Optional Work 3 Tough Sets Box Squat x […]

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Friday Wod 8.24.18

5 Tough Sets Deadlift x 3 (Dead Stop) Then Level 1 30-20-10 Reps DB Snatch 70/45# Pull-up Level 2 For Time 12-9-6 Reps Snatches 135/85# Bar muscle-ups 6 Minute Time Cap At The 7 Minute Mark 21-15-9 Snatches 85/55# Chest-2-Bar Pull-up 6 Minute Time Cap (13 Minute Mark) Optional Work 3 Tough Sets Good Morning […]

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Thursday Wod 8.23.18

Hip Mobility Work Then 3 Rounds, Each For Reps 3 Minutes Max Calorie Row 2 Minutes Max Shuttle Run 80′ 1 Minute Max Calorie Assault Bike Rest 2 Minutes

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Wednesday Wod 8.22.18

Build To a Heavy Snatch x 1 Off Blocks (Set Bar Height To Knee) Then Establish a 3-Rep Max Overhead Squat (From Rack) Optional Work 4 Tough Sets Barbell Hip Thrust x 8 3 Tough Sets GHD Weighted Hip Extension x 5 @10X3

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Tuesday Wod 8.21.18

3 Tough Sets Tall Jerk x 3 3 Tough Sets Jerk x 3 Then 9 Minutes AMRAP 25 Sit-ups 25 Handstand Pushups 50 Double Unders Record Total Reps Level 2 – 20 GHD Sit-ups Optional Work 3 Tough Sets Standing French Press x 10 (Use Barbell) 3 Tough Sets Half Kneeling Landmine Press x 5

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Monday Wod 8.20.18

15 Minutes Practice 1 of The Following Kipping Pull-up C2B Pull-up Muscle-up (Strict or Weighted) Bar Muscle-up Then 7 Rounds For Time 5 Ring Dips 3 Hang Power Cleans Level 1 – 155/105# Level 2 – 185/125#, 7 Ring Dips Level 2+ – 225/155#, 9 Ring Dips Optional Work 3 Tough Sets Bench Press x […]

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