Thursday Wod 8.9.18

Establish a 1 Rep Max Bench Press Then 12 Minutes EMOM Min 1 – Pushups Min 2 – 45 Seconds Max Calorie Row Level 1 – 10 Pushups Level 2 – 15 Pushups Level 2+ – 20 Pushups

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Tuesday Wod 8.7.18

Establish a Max Unbroken of Your Choice Pull-up Chest-2-Bar Pull-up Bar Muscle-up Ring Muscle-up Then “Annie” 50-40-30-20-10 Reps For Time Double Unders Sit-ups Optional Work 3 Sets 1 Minute SIde Plank/Side Minimize Rest Switching Side to Side For Time Ski Erg 1000 Meters

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Monday Wod 8.6.18

Establish a 1RM Squat Snatch Then 10 Minutes AMRAP Snatch Starting With The Following Loads Level 1 – 95/65# Level 2 – 115/75# Level 2+ – 135/95# Add 10/5# Every 7 Snatches Optional Work Build To Your Heavies t 50′ Overhead Yoke Carry 3 Rounds, Not For Time 8 Over The Shoulder Sandbag Cleans 10 […]

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Saturday Wod 8.4.18

Level 1 In Partners, 15 Minutes AMRAP 20 Synchronized Kettlebell Swings 53/35# 25 Pull-ups 50′ Front Rack DB Lunge (Together) 30/20# Level 2 In Partners, 15 Minutes AMRAP 20 Synchronized Kettlebell Swings 70/53# 25 Chest-2-Bar Pull-ups 50′ Front Rack DB Lunge (Together) 45/30#

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Thursday Wod 8.2.18

Establish a Max Unbroken Set Double Under Establish a Max Unbroken Set Toes To Bar Then 11 Minutes AMRAP 10 Double Unders 20 Wall Ball Shots 20/14# 20 Double Unders 15 Wall Ball Shots 20/14# 30 Double Unders 15 Wall Ball Shots 20/14# 40 Double Unders 15 Wall Ball Shots 20/14# Continue Ascending By 10 […]

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Wednesday Wod 8.1.18

Establish a 1RM Power Snatch Then Level 1 9-7-5 Reps For Time Chest-2-Bar Pull-up Ring Dip Squat Snatch 95/65# Level 2 “Amanda” 9-7-5 Reps For Time Muscle-up Squat Snatch 135/95# Optional Work 5 Sets Snatch Balance x 2 3 Sets Glute Ham Raise x 5-7

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Tuesday Wod 7.31.18

All Levels Establish a 1RM Strict Press Then 7 Minutes AMRAP 7 Handstand Pushups 7 Burpee Box Jump Overs 24/20” Optional Work 7 Minutes 30 Seconds Assault Bike Hard 30 Seconds Assault Bike Easy

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Monday Wod 7.30.18

20 Minutes AMRAP 6 Hang Squat Cleans 12 Deadlifts 18 Calorie Row Rest 30 Seconds Level 1 – 115/75# Level 2 – 135/95# Level 2+ – 155/105# Optional Work *Best Done Before Above Work* Build To Your Heaviest Set Squat Clean + 3 Front Squats

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