Saturday Wod 10.13.18

In Partners Level 1 16 Minutes AMRAP 10 Manmakers 30/20# 40 Box Jump Overs 24/20” Static Hang While Partner Performs Box Jump Overs Level 2 16 Minutes AMRAP 10 Manmakers 45/30# 40 Box Jump Overs 30/24” Static Hang While Partner Performs Box Jump Overs

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Friday Wod 10.12.18

Establish a 1 Rep Max Deadlift Then 3-6-9-12-15 Reps For Time Toes To Bar Deadlift Level 1 – 225/155# Level 2 – 255/165# Level 2+ – 295/195#

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Thursday Wod 10.11.18

Level 1 5 Rounds For Time 20 Push-ups 30 Wall Ball Shots 20/14# 40 Double Unders Level 2 5 Rounds For Time 12 Bench Press BW# 30 Wall Ball Shots 20/14# 40 Double Unders

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Wednesday Wod 10.10.18

Establish a 1 Rep Max Clean Then 2 Rounds For Time Level 1 21 Hang Squat Cleans 95/65# 21 Pull-ups Level 2 21 Hang Squat Cleans 115/75# 21 Chest-2-Bar Pull-ups

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Tuesday Wod 10.9.18

Establish a 1 Rep Max Jerk (Taken From Rack) Then 3 Rounds For Time Level 1 Run 400 Meters 10 Handstand Pushups Level 2 Run 400 Meters 15 Handstand Pushups Level 2+ Run 400 Meters 15 Deficit Handstand Pushups 4/3”

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Monday Wod 10.8.18

Establish a 1 Rep Max Weighted Dip Then 11 Minutes AMRAP Level 1 25 Russian Swings 70/53# 12 Ring Dips Level 2 20 Russian Swings 106/70# 4 Muscle-ups Level 2+ 25 Russian Swings 106/70# 7 Muscle-ups

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Saturday Wod 10.6.18

In Partners Level 1 15 Minutes AMRAP 40 Wall Ball Shots 20/14# 20 Burpee Box Jump Overs 24/20” Level 2 15 Minutes AMRAP 40 Wall Ball Shots 30/20# 20 Burpee Box Jump Overs 24/20”

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Friday Wod 10.5.18

12 Minutes EMOM Min 1 – Toes To Bar x 4-6 @31X0 Min 2 – Hip Extension x 5 @10X3 Min 3 – 30 Double Unders Then “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Shoulder To Overheads Use 155/105# For All Movements Optional Work 4 Tough Sets Single Leg Romanian […]

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