Saturday Wod 9.23.17

Levels 1 and 2 4 Rounds For Time 400 Meter Bear Hug Med Ball Carry 30/20# (Partner Runs 800 Meters w/o Ball) 100′ Bear Hug Walking Lunge 30/20#   Partners Alternate Carry Each Round   (10 Synchornized Burpees If Med Ball Touches Ground)

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Friday Wod 9.22.17

5 Tough Sets 1 Push Press + 1 Jerk Then Level 1 12 Minutes AMRAP 10 Push Press 115/75# 10 Pushups 20 Box Jump Overs 24/20”   Level 2 12 Minutes AMRAP 10 Push Press 95/65# 10 Ring Dips 20 Box Jump Overs 24/20”

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Thursday Wod 9.21.17

20 Minutes To Achieve 5 Tough Sets Back Squat x 3 @31X0 Then Level 1 Every 6 Minutes For 24 Minutes (4 Sets) Run 800 Meters   Level 2 Every 5 Minutes For 25 Minutes (5 Sets) Run 800 Meters   Optional Work 2 Sets Jefferson Squat x 2 (30 Seconds Per Rep, 15 Down/15 […]

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Wednesday Wod 9.20.17

Level 1 15 Minutes EMOM Min 1 – 100′ Front Rack Carry L-Arm Min 2 – 100′ Front Rack Carry R-Arm Min 3 – 30 Seconds Nose-To-Wall Handstand Hold Then 3 Rounds 1 Minute At Each Exercise AMRAP Russian Swing 70/53# Assault Bike For Calories Double Unders Rest 1 Minute   Level 2 15 Minutes EMOM […]

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Tuesday Wod 9.19.17

20 Minutes To Establish a Heavy Load Squat Clean Cluster Set 1.1.1 Then 7 Rounds For Time 7 Front Squats 7 Toes To Bar   Level 1 – 135/95# Level 2 – 185/125#   Optional Work Halting Clean Deadlift 5 x 3 Come Up To Pause High on The Thigh   Clean Grip Romanian Deadlift […]

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Monday Wod 9.18.17

Level 1 For Time 100 Wall Ball Shots 20/14# 100 Pull-ups 100 Burpees (Target)   Level 2 For Time 100 Wall Ball Shots 30/20# 100 C2B Pull-ups 100 Burpees (Target)   Optional Work 5 Tough Sets Bench Press x 3   4 Tough Sets Single Arm Bent Over Row x 8 No Bracing With Opposite […]

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Saturday Wod 9.16.17

3 Rounds 1 Minute At Each Station Accumulating As Many Reps As Possible Synchro Renegade Row Synchro DB Step-up Max Calorie Row (Swicthing At 30 Seconds) Max Calorie Assault Bike (Switching At 30 Seconds) Synchro Pushup Rest 1 Minute Level 1 – 30/20# Level 2 – 45/30#

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Friday Wod 9.15.17

5 Tough Sets 2 Push Press + 1 Jerk (Add Weight From Last Week) Then 4 Rounds For Time Run 400 Meters Strict Handstand Pushups   Level 1 – Perform 5 Reps Level 2 – Perform 12 Reps   Optional Work 2 Sets Each Bicep and Tricep Openers   5 Tough Sets Barbell Z-Press x […]

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Thursday Wod 9.14.17

Level 1 15 Minutes EMOM Min 1 – 100′ Suitcase Carry L-Arm Min 2 – 100′ Suitcase Carry R-Arm Min 3 – 15 Seconds Ring False Grip Hold + 2-3 Pull-ups Then 30-20-10 Reps For Time Single Arm DB Snatch 45/30# Toes To Bar   Level 2 15 Minutes EMOM Min 1 – 100′ Suitcase […]

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