Friday Wod 9.1.17

Level 1 5 Tough Sets 4 Push Press + 1 Jerk Then 11 Minutes AMRAP 5 Push Press 115/75# 7 Hang Power Cleans 115/75# 9 Pushups   Level 2 5 Tough Sets 4 Push Press + 1 Jerk Then 11 Minutes AMRAP 5 Strict Handstand Pushups 7 Hang Power Cleans 135/95# 9 Pushups   Optional […]

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Thursday Wod 8.31.17

Level 1 12 Minutes EMOM Min 1 – 15 Seconds Ring False Grip Hold + 2-3 Pull-ups Min 2 – 15 Seconds L-Sit Min 3 – 20-30 Seconds Handstand Hold Then 5 Rounds For Time 7 Goblet Squats 53/35# 30′ Goblet Carry Lunges 53/35# 7 Supine Ring Rows   Level 2 12 Minutes EMOM Min […]

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Wednesday Wod 8.30.17

Levels 1 and 2 20 Minutes To Achieve 5 Tough Sets Front Squat x 5 @30X1 Then Every 5 Minutes For 25 Minutes (5 Sets) 400 Meter Sprint   Optional Work 4 Tough Sets Barbell Hip Thrust x 10   4 Tough Sets Bench Press x 3 @31X0 (Don’t Rush This Tempo)

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Tuesday Wod 8.29.17

18 Minutes EMOM Minutes 1-6 Muscle Snatch x 1 Minutes 7-12 Power Snatch x 1 Minutes 13-18 Squat Snatch x 1 Then 21-15-9 Reps For Time Deadlift Pull-up   Level 1 – 225/155#, Pull-up Level 2 – 275/185#, C2B Pull-up   Optional Work 4 Sets Glute Ham Raise x 5-6 @31X0   4 Sets Good […]

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Monday Wod 8.28.17

Level 1 24 Minutes EMOM Min 1 – 6 Toes To Bar + 20 Double Unders Min 2 – 10 Thrusters 95/65# Min 3 – 7 Burpee Box Jump Overs 24/20”   Level 2 24 Minutes EMOM Min 1 – 8 Toes To Bar + 30 Double Unders Min 2 – 13 Thrusters 95/65# Min […]

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Saturday Wod 8.26.17

In Partners, Complete 4 Rounds For Time 30 Russian Swings 30 Synchro Jumping Lunges Run 400 Meters Level 1 – 70/53# Level 2 – 106/70#

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Friday Wod 8.25.17

Level 1 5 Tough Sets Push Press x 5 Then 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – 45 Seconds AMRAP Pushup   Level 2 5 Tough Sets Push Press x 5 Then 12 Minutes EMOM Min 1 – 45 Seconds Max Calorie Row Min 2 – 45 Seconds […]

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Thursday 8.24.17

Level 1 12 Minutes EMOM Min 1 – Strict Pull-up x 1-5 Min 2 – 15 Seconds Hollow Hold Min 3 – 20 Seconds Nose To Wall Handstand Hold Then 5 Rounds, Each As Fast As Possible 100′ Prowler Push 12/10 Calorie Assault Bike   Level 2 12 Minutes EMOM Min 1 – False Grip […]

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Wednesday 8.23.17

20 Minutes To Perform 5 Tough Sets Back Squat x 5 Then 3 Rounds For Time 30 Wall Ball Shots Burpee Broad Jump Level 1 – 20/14# Ball, 80′ BBJ Level 2 – 30/20# Ball, 100′ BBJ   Optional Work 5 Tough Sets Bench Press x 5

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