Tuesday Wod 3.12.19

5 Rounds 3 Minutes AMRAP, 1 Minute Off 3 Hang Power Cleans 5 Front Squats 7 Bar Facing Burpees Score Each Round In Reps Level 1 – 95/65# Level 2 – 135/95# Optional Work 20 Minutes E120 Each From The Hang 2 Power Cleans + 1 Squat Clean

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Monday Wod 3.11.19

15 Minutes To Establish A 3-Rep Max Jerk Level 1 For Time 40 Calorie Row 50 Sit-ups 60 Push Press 95/65# 70 Pull-ups 80 Double Unders Level 2 – GHD Sit-ups, 155/75#, C2B Pull-ups Optional Work 3 Sets Build To A Heavy 3-Rep Single Arm Strict Press (DB or BB)

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Saturday Wod 3.9.19

In Partners, 3 Rounds For Time 60 Toes To Bar 60 Deadlifts Level 1 – 225/155# Level 2 – 275/185# Optional Work 3 Sets Single Leg Romanian Deadlift x 8-10 Crossover Symmetry ‘Recovery and Iron Scap”

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Thursday Wod 3.7.19

10 Minutes EMOM Min 1 – 30 Seconds Side Plank/Side Min 2 – Hip Extension x 5 @10X3 3 Rounds For Time 12 DB Thrusters 45/30# 13 Box Jump Overs 24/20” 14 Wall Ball Shots 20/14# 15 Kettlebell Swings 53/35#

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Wednesday Wod 3.6.19

10 Minutes EMOM Snatch x 1 5 Minutes AMRAP 9 Power Snatch 95/65# 11 Bar Facing Burpees Optional Work 3 Tough Sets Weighted Dip x 5

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Tuesday Wod 3.5.19

Level 1 20 Minutes EMOM Min 1 – Calorie Row Min 2 – Pull-up Min 3 – Double Unders Min 4 – Rest Accumulate as Many Reps As Possible Of Each Level 2 – Chest-2-Bar Pull-ups Optional Work 3 Tough Sets of Each Reverse Grip Bicep Curl x 10 Reverse Grip Wrist Curls x 15

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Monday Wod 3.4.19

15 Minutes To Build To a 5 Rep Max Back Squat 3 Rounds For Time 12 L-Arm KB Clean + Press 53/35# 12 R-Arm KB Clean + Press 53/35# Run 400 Meters Optional Work 3 Tough Sets Weighted Lunge x 10 (Back Rack) 3 Sets Hollow Hold x 30 Seconds 60 Seconds Rest

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Saturday Wod 3.2.19

Level 1 On a 14 Minute Running Clock in Partners 2 Minutes AMRAP Calorie Assault Bike 10 Minutes AMRAP 12 Ring Dips 20 Alternating DB Snatches 50/35# 30 Push Press 115/75# 2 Minutes AMRAP Calorie Assault Bike Level 2 On a 14 Minute Running Clock In Partners 2 Minutes AMRAP Calorie Assault Bike 10 Minutes […]

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Friday Wod 3.1.19

19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 lb.   25 toes-to-bars   50 double-unders   13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 […]

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