Wednesday Wod 3.28.18

Level 1 4 Rounds, Each For Time 12 Toes To Bar Row 500 Meters Rest 3-4 Minutes Between Sets Level 2 4 Rounds, Each For Time 18 Toes To Bar Row 500 Meters Rest 3-4 Minutes Between Sets Record Your Slowest and Fastest Times Only Optional Work 3 Tough Sets Front Squat x 5 3 […]

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Tuesday Wod 3.27.18

Level 1 20 Minutes AMRAP Run 200 Meters 8 Ring Dips 12 Single Arm Alternating DB Snatches 50/35# Level 2 8 Minutes AMRAP 7 Muscle-Ups 14 DB Snatches 70/50# Rest 4 Minutes 8 Minutes AMRAP Run 200 Meters 15 Pushups Optional Work Build To a Heavy Single Snatch Balance 5 Tough Sets Dip Snatch x […]

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Monday Wod 3.26.18

On A Running Clock 15 Minutes To Establish a 1RM Back Squat Then At the 18 Minute Mark 3 Rounds For Time 40 Wall Ball Shots 20 Burpees (To Target) Level 1 – 20/14# Level 2 – 30/20# Optional Work 5 Tough Sets Strict Press x 2 3 Tough Sets Landmine Press x 5 3 […]

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Saturday Wod 3.24.18

Level 1 In Partners 18 Minutes AMRAP 15 Synchro Sit-ups 20 Pushups 25 Deadlifts 225/155# Level 2 In Partners 18 Minutes AMRAP 15 Synchro Sit-ups 20 Ring Dips 25 Deadlifts 275/185#

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Friday Wod 3.23.18

Open Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters 100/65# 3 Chest-to-Bar Pull-ups 6 Thrusters 100/65# 6 Chest-to-Bar Pull-ups 9 Thrusters 100/65# 9 Chest-to-Bar Pull-ups 12 Thrusters 100/65# 12 Chest-to-Bar Pull-ups 15 Thrusters 100/65# 15 Chest-to-Bar Pull-ups 18 Thrusters 100/65# 18 Chest-to-Bar Pull-ups This is a timed workout. If […]

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Wednesday Wod 3.21.18

Build To Your Heaviest Set Power Clean + Front Squat + Squat Clean Then 6 Rounds For Time 5 Power Cleans 10 Toes To Bar Level 1 – 155/105# Level 2 – 185/125# Optional Work 3 Tough Sets Clean Pull x 3 3 Tough Sets Snatch Grip Romanian Deadlift x 5

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Tuesday Wod 3.20.18

Level 1 4 Rounds Total 4 Minutes AMRAP 30 Double Unders 10 Thrusters 95/65# 10 Pull-ups Rest 1 Minute Level 2 4 Rounds Total 4 Minutes AMRAP 30 Double Unders 10 Thrusters 115/75# 10 C2B Pull-up Rest 1 Minute Optional Work 3 Sets Suitcase Carry x 100′ (Heavy) Rest Equally Between Sets and Sides 3 […]

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Monday Wod 3.19.18

Levels 1 and 2 Establish a 1RM Overhead Squat Then 3 Rounds For Time 15 Kettlebell Swings 70/53# 15 Burpees (To Target) Run 400 Meters Optional Work Build To Your Heaviest 50′ Overhead Yoke Carry 3 Tough Sets Bench Press x 5

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