Thursday Wod 10.4.18

Level 1 For Time Run 200 Meters 15 Bar Dips Run 400 Meters 13 Bar Dips Run 800 Meters 11 Bar Dips Run 1600 Meters 9 Bar Dips Level 2 For Time Run 200 Meters 7 Bar Muscle-ups Run 400 Meters 6 Bar Muscle-ups Run 800 Meters 5 Bar Muscle-ups Run 1600 Meters 4 Bar […]

Read More

Wednesday Wod 10.3.18

15 Minutes E90 (10 Sets) Hang Snatch(Below Knee) x 1 Then 5 Tough Sets Front Squat x 1 Accumulate Volume, Not Necessarily 1RM Optional Work 10 Minutes SKi Erg 20 Calories 6 Over the Shoulder Sandbag CLeans 150/100# Not AMRAP, Just Keep a Stready Pace

Read More

Tuesday Wod 10.2.18

5 Tough Sets 1 Push Press + 1 Jerk Then Level 1 21-15-9 Reps For Time Push Press 115/75# Pull-up Perform 50 Double Uders Before Each Round Level 2 21-15-9 Reps For Time Push Press 135/95# C2B Pull-up Perform 50 Double Uders Before Each Round Optional Work 3 Sets Barbell Z-Press x 5 As Much […]

Read More

Monday Wod 10.1.18

5 Tough Sets Bench Press x 2 Then 10 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – Max Ring Push-up Accumulate As Many Reps As Possible Optional Work 4 Sets GHD Sit-up x 15-20 100′ Farmers Carry Select a Semi Heavy Load

Read More

Saturday Wod 9.29.18

In Partners, For Time Level 1 Run 400 Meters 75 Synchronized Air Squats Run 400 Meters 75 Pull-ups Run 400 Meters 75 Synchronized Air Squats Run 400 Meters 75 Pull-ups Level 2 Run 400 Meters 75 Synchronized Back Squats 45/35# Run 400 Meters 75 C2B Pull-ups Run 400 Meters 75 Synchronized Back Squats 45/35# Run […]

Read More

Friday Wod 9.28.18

5 Sets, Not For Time GHD Sit-up x 10-20 50′ Overhead KB Lunge (Rep Range and Load Based on Skill Level) Then 5 Rounds For Time 12 Deadlifts 12 Bar Facing Burpees Level 1 – 185/125# Level 2 – 225/155# Level 2+ – 275/155# Optional Work 15 Minutes Recovery Assault Bike Go Easy Here, Just […]

Read More

Wednesday Wod 9.26.18

Build To Your Hesaviest Set Hang Clean x 2 (Just Above + Just Below Knee) Then 5 Tough Sets Back Squat x 2 Optional Work 3 Tough Sets Halting Clean Deadlift x 3 (Come up and Hold 3 Full Seconds) 3 Tough Sets Barbell Hip Thrust x 5

Read More

Tuesday Wod 9.25.18

3 Tough Sets Bench Press x 3 Then Level 1 1-2-3-4-5-6-7-6-5-4-3-2-1 Reps For Time Bar Dip DB Snatch 70/45# Level 2 1-2-3-4-5-6-7-5-4-3-2-1 Reps For Time Ring Dip Power Snatch 135/95# Level 2+ 3-6-9-6-3 Reps For Time Muscle-up Power Snatch 165/110# Optional Work 5 Tough Sets Halting Snatch Pull x 3 Pause Just Below Knee 3 […]

Read More