Saturday Wod 12.16.17

15 Minutes AMRAP Run 200 Meters 10 Synchro DB Front Squats 10 Synchro DB Push Press Level 1 – 30/20# Level 2 – 45/30#

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Friday Wod 12.15.17

Level 1 Every 5 Minutes For 30 Minutes (6 Rounds) 15 Ring Dips Row 400 Meters Level 2 Every 5 Minutes For 30 Minutes (6 Rounds) 7/5 Muscle-Ups Row 500 Meters Optional Work 3 Sets L-Sit Hold x 30 Seconds 3 Sets 1 Minute Side Plank Hold Rest 1 Minute

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Thursday Wod 12.14.17

5 Tough Sets Strict Press x 3 Then Level 1 9 Minutes AMRAP 9 Push Press 115/75# 12 box Jump Overs 24/20” Level 2 9 MInutes AMRAP 9 Push Press 135/95# 12 Box Jump Overs 30/24”

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Wednesday Wod 12.13.17

12 Minutes EMOM Min 1 – Ab Rollout x 10 Min 2 – 30 Seconds Free Handstand Hold Min 3 – Double Under x 30 or 30 Seconds Then Level 1 4 Rounds, Each For Reps 2 Minutes AMRAP 15 Pull-ups 40 Double Unders AMRAP Burpees(Target) For Remaining Portion of The 2 Minute AMRAP Level […]

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Tuesday Wod 12.12.17

Weighted Wide Grip Strict Pull-up 2-2-2-1-1-1 Reps Then Level 1 3 Rounds For Time 25 Deadlifts 185/125# 200 Meter Overhead Plate Carry 25/15# Level 2 3 Rounds For Time 25 Deadlifts 225/155# 200 Meter Overhead Plate Carry 45/25# Optional Work 3 Sets Pallof Press x 5 (5 Seconds Hold at End Range/Rep) 3 Sets Single […]

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Monday Wod 12.11.17

Levels 1 and 2 20 Minutes To Build To Your Heaviest Hang Snatch + Overhead Squat Then 20 Minutes To Build To Your Heaviest Hang Clean + Front Squat + Jerk Optional Work 3 Rounds For Time 500 Meter Ski Erg 20 Calorie Assault Bike

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Saturday Wod 12.9.17

Levels 1 and 2 In Partners, For Time 50 Calorie Row Then 4 Rounds of: 30 Pull-ups 20 Synchronized Burpees (To Target) 100′ Synchronized Farmer Carry Plate Lunges 45/25#

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Friday Wod 12.8.17

Starting on a 35 Minute Running Clock 15 Minutes To Build To a Heavy 3-Rep Overhead Squat (Taken From Floor) 20 Minutes AMRAP 12 Toes To Bar 15 Overhead Squats 40 Double Unders Level 1 – 95/65# Level 2 – 115/75# Optional Work 2 Sets 1 Minute Reverse Snow Angel 3 Sets 100′ Suitcase Carry […]

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