Monday Wod 9.24.18

5 Tough Sets Strict Press x 3 Then 9 Minutes AMRAP 3 Wall Climbs 50′ Bear Crawl 15 Box Jump Overs 24/20” Optional Work 5 Tough Sets Tall Jerk x 3 5 Tough Sets Push Jerk Behind the Neck In Split x 3

Read More

Saturday Wod 9.22.18

In Partners Level 1 4 Rounds For Time 30 Toes To Bar 40 Push Push-ups 15 Synchronized Overhead Squats 95/65# Level 2 4 Rounds For Time 30 Toes To Bar 7 Muscle-ups 15 Synchronized Overhead Squats 115/75# Level 2+ 4 Rounds For Time 30 Toes To Bar 12 Muscle-ups 15 Synchronized Overhead Squats 135/95# Optional […]

Read More

Friday Wod 9.21.18

3 Tough Sets Deadlift x 5 Doesn’t Have To Be Dead Stop Then 5 Rounds 10 Single Arm Russian Swings L-Arm 10 Single Arm Russian Swings R-Arm 100′ Single Arm Front Rack Carry L-Arm 100′ Single Arm Front Rack Carry R-Arm Use 70/53# Kettlebell Not Meant To Be As Fast As Possible But Keep a […]

Read More

Thursday Wod 9.20.18

Every 5 Minutes For 25 Minutes (5 Sets) Level 1 20/16 Calorie Assault Bike 10 Clusters 135/95# 20 Pull-ups Level 2 25/20 Calorie Assault Bike 10 Clusters 155/105# 20 Chest-2-Bar Pull-ups Level 2+ 30/24 Calorie Assault Bike 10 Clusters 185/125# 20 Chest-2-Bar Pull-ups Record Fastest and Slowest Times Only

Read More

Wednesday Wod 9.19.18

Build To Your Hesaviest Set Hang Snatch x 2 Above + Below Knee Then 5 Tough Sets Front Squat x 3 Pause a Full 2 Seconds In Bottom of 1st Rep Optional Work 3 Tough Sets Press In Snatch x 5 3 Tough Sets Tall Snatch x 3 Don’t Go Too Heavy Here, Focus on […]

Read More

Tuesday Wod 9.18.18

3 Sets of: Jerk Balance x 3 5 Tough Sets Jerk x 2 Then For Time Level 1 Buy In – Row 500 Meters Then 4 Rounds of: 50 Double Unders 45 Seconds Handstand Hold Cash Out – Row 500 Meters Level 2 Buy In – Row 500 Meters Then 4 Rounds of: 50 Double […]

Read More

Monday Wod 9.17.18

5 Tough Sets Weighted Dip x 4-5 Increase Total Load From 9/4 Then Level 1 3 Rounds For Time Run 400 Meters 7 Chest-2-Bar Pull-ups 12 Burpees To Target Level 2 3 Rounds For Time Run 400 Meters 3 Bar Muscle-Ups 12 Burpees To Target Level 2+ – 6 Bar Muscle-Ups Optional Work 3 Tough […]

Read More

Saturday Wod 9.15.18

Level 1 In Partners, 14 Minutes AMRAP 30 Synchronized Sit-ups 20 Handstand Pushups 50′ Overhead Plate Lunge 45/25# Level 2 In Partners, 14 Minutes AMRAP 30 Synchronized Sit-ups 30 Handstand Pushups 50′ Overhead Plate Lunge 65/45# Optional Work Build To Your Heaviest Load 2 Snatch Push Press + 2 Snatch Balance (Taken From Rack)

Read More