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Thursday Wod 8.10.17

Establish a Max Set of Each Movement
Double Unders
Toes To Bar
Then
3 Rounds For Time
20 American Swings
Run 800 Meters

Level 1 – 53/35#
Level 2 – 70/53#

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Wednesday Wod 8.9.17

Levels 1 and 2
Establish a 1 Rep Max
Back Squat
Then
“Karen”
For Time
150 Wall Ball Shots 20/14#

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Tuesday Wod 8.8.17

Level 1
Establish a 1 Rep Max
Clean and Jerk
Then
10-9-8-7-6-5-4-3-2-1 Reps For Time
Power Clean 135/95#

 

Perform 6 Chest-to-Bar Pullups
After Each Set of Power Cleans

 

Level 2
Establish a 1 Rep Max
Clean and Jerk
Then
10-9-8-7-6-5-4-3-2-1 Reps For Time
Power Clean 155/105#

 

Perform 3 Muscle-Ups After
Each Set of Power Cleans

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Monday Wod 8.7.17

Levels 1 and 2
Establish a 1 Rep Max
Bench Press
Then
“Annie”
50-40-30-20-10 Reps For Time
Double Under
Sit-Up

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Sunday 8.6.17

Rest day, Enjoy! 

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Saturday Wod 8.5.17

Level 1
In Partners, 20 Minutes AMRAP
20 Synchronized Renegade Rows 30/20#
20 Synchronized Front Rack DB Lunges 30/20#
200 Meter Relay
(Partners Run The Separately, Tagging)

Level 2
In Partners, 20 Minutes AMRAP
20 Synchronized Renegade Rows 45/30#
20 Synchronized Front Rack DB Lunges 45/30#
200 Meter Relay
(Partners Run The Separately, Tagging)

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Friday Wod 8.4.17

3 Rounds
3 Minutes AMRAP
Row 350/300 Meters
Max Double Unders
With Remaining Time
Rest 3 Minutes
3 Minutes AMRAP
30/20 Calories Assault Bike
Then Max HSPU
With Remaining Time
Rest 3 Minutes

 

Level 1 – Kipping HSPU
Level 2 – Strict HSPU

 

Optional Work
Build To a Heavy Set Of
The Following 3 Movements

 

Overhead Yoke Carry 50′
Farmer Carry 100′
Sandbag Bear Hug Carry 150′

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Thursday Wod 8.3.17

Level 1
15 Minutes EMOM
Min 1 – 30 Seconds Thigh Taps In Handstand
Min 2 – GHD Sit-up x 10
Min 3 – Unbroken Double Unders x 20-30
Then
15 Minutes AMRAP
5 Pull-ups
10 Push-ups
15 Russian Swings 70/53#

Level 2
15 Minutes EMOM
Min 1 – 30-50′ Handstand Walk
Min 2 – GHD Sit-up x 15
Min 3 – Unbroken Double Unders x 20-30
Then
15 Minutes AMRAP
5 C2B Pull-ups
10 Ring Dips
15 Russian Swings 107/70#

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Wednesday Wod 8.2.17

4 Tough Sets
Supinated Grip Row x 10
Then For Time
9 Toes To Bar
27 Thrusters
15 Toes To Bar
21 Thrusters
21 Toes To Bar
15 Thrusters

 

Level 1 – 75/55#
Level 2 – 95/65#

 

Optional Work
3 Tough Sets
Barbell Bicep Curl x 8-10

 

Accumulate 2 Minutes
Hollow Hold

 

Accumulate 2 Minutes
Side Plank
Elevate Top Leg If You Have
The Strength

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Tuesday Wod 8.1.17

Levels 1 and 2
15 Minutes E90(10 Sets)
Hang Snatch x 2 (Knees)
Then
7 Tough Sets
Front Squat x 1 @23X1

 

Optional Work
3 Tough Sets
Barbell Hip Thrust x 10

 

3 Tough Sets
Weighted Lunge x 10 (5/Leg)
Take These From Rack, Go Heavy

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Monday Wod 7.31.17

Level 1
4 Tough Sets
Bench Press x 8
(Compare To 7/3/17)
Then
7 Minutes AMRAP
Burpee Pull-up

 

Level 2
4 Tough Sets
Bench Press x 8
(Compare To 7/3/17)
Then
7 Minutes AMRAP
Burpee Bar Muscle-up

 

Optional Work
5 Tough Sets
TnG Power Clean x 3

Practice Good Footwork and Bar Lowering

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Sunday 7.30.17

Rest Day, Enjoy! 

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Saturday Wod 7.29.17

Level 1
In Partners, Complete 3 Rounds For Time
Run 400 Meters (Together)
60 Russian Swings 70/53#
20 Synchro Toes To Bar

 

Level 2
In Partners, Complete 3 Rounds For Time
Run 400 Meters (Together)
60 Russian Swings 106/70#
20 Synchro Toes To Bar

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Friday Wod 7.28.17

10 Minutes To Establish 1 RM
Thruster
Then
20 Minutes, Every 2 Minutes
10 Thrusters
10 Bar Facing Burpees

 

Level 1 – 75/55#
Level 2 – 95/65#

 

Optional Work
3 Rounds
1 Minute Reverse Snow Angel
1 Minute Couch Stretch/Side
12 Ring Rows