Wednesday Wod 12.6.17

Levels 1 and 2 12 Minutes EMOM Min 1 – 30 Seconds Free Handstand Hold Min 2 – Ab Rollout x 10 Min 3 – Double Under x 30 or 30 Seconds Triple Under Practice Then 2 Rounds For Time Run 800 Meters 50 Wall Ball Shots 20/14# Optional Work Every 2 Minutes For 20 […]

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Tuesday Wod 12.5.17

4 Tough Sets Supinated Grip Bent Over Row x 10 Then Level 1 12 Minutes AMRAP 3 C2B Pull-ups 3 Bar Dips 5 Pushups 10 KB Swings 53/35# Level 2 12 Minutes AMRAP 3 Bar Muscle-ups 5 Pushups 10 Kettlebell Swings 70/53# Optional Work Build To a Heavy 50′ Overhead Yoke Carry Crossover Symmetry Activation […]

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Monday Wod 12.4.17

Levels 1 and 2 18 Minutes EMOM Mins 1-6 Snatch Pull x 3 Mins 7-12 Power Snatch x 1 Mins 13-18 Squat Snatch x 1 Then 5 Tough Sets Back Squat x 2 Optional Work 5 Tough Sets Strict Press x 1 3 Tough Sets Glute Ham Raise x 5 @30X1

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Saturday Wod 12.2.17

In Partners, 4 Rounds For Time Run 400 Meters 30 Box Jump Overs 150′ Bear Crawl Level 1 – 24/20” Level 2 – 30/24”

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Friday Wod 12.1.17

Level 1 10 Minutes AMRAP 7 C2B Pull-ups 7 Hang Squat Cleans 95/65# Rest 5 Minutes 10 Minutes AMRAP 5 Thrusters 95/65# 20 Double Unders Level 2 10 Minutes AMRAP 3 Muscle-Ups 7 Hang Squat Cleans 135/95# Rest 5 Minutes 10 Minutes AMRAP 5 Thrusters 135/95# 20 Double Unders Optional Work 5 Tough Sets Bench […]

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Thursday Wod 11.30.17

5 Tough Sets Strict Press x 3 Then Level 1 3 Rounds For Time 20 Deadlifts 225/155# 3 Rope Climb Ascents Level 2 3 Rounds For Time 20 Deadlifts 275/185# 5 Rope Climb Ascents

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Wednesday Wod 11.29.17

12 Minutes EMOM Minure 1 – GHD Sit-up x 15-20 Minute 2 – 30-40 Double Unders Minute 3 – 30 Seconds Free Handstand Hold Then 15 Minutes AMRAP 10 Front Rack Reverse Alternating Lunges 10 Toes To Bar 10 Calorie Row OR Assault Bike Level 1 – 115/75# Level 2 – 135/95# Optional Work Build […]

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Tuesday Wod 11.28.17

5 Tough Sets Weighted Wide Grip Pull-up x 5 Then 3 Rounds For Time 20 Burpee Pull-ups 20 Push Press Level 1 – 95/65# Level 2 – 115/75# Optional Work 3 Rounds, Not For Time 1 Pegboard Ascent 50′ Handstand Walk (Modification For This Is 1 Minute Hold) 20-30 Second L-Sit 15 Triple Unders Or […]

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Monday Wod 11.27.17

Levels 1 and 2 18 Minutes EMOM Minutes 1-6 Clean Pull x 3 Minutes 7-12 Power Clean x 1 Minutes 13-18 Squat Clean x 1 Then 5 Tough Sets Front Squat x 2 Optional Work 3 Tough Sets Bulgarian Split Squat x 5 @31X0 5 Sets Rind Dip x 6-10 @21X2 (If You are not […]

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