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Thursday Wod 7.27.17

Level 1
15 Minutes EMOM
Min 1 – Top and Bottom Ring Dip Support Holds
Min 2 – GHD Sit-up x 10
Min 3 – Unbroken Double Unders x 20-30
Then
9 Minutes AMRAP
5 Deadlifts 225/155#
10 Box Jump Overs 24/20”

 

Level 2
15 Minutes EMOM
Min 1 – Ring Dip x 5-6 @12X2
Min 2 – GHD Sit-up x 15
Min 3 – Unbroken Double Unders x 40
Then
9 Minutes AMRAP
5 Deadlifts 275/185#
10 Box Jump Overs 24/20”

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Wednesday Wod 7.26.17

Level 1
4 Tough Sets
Strict Weighted Pull-up x 8
Then
For Time
Row 1000 Meters
30 Push Press 115/75#

 

Level 2
4 Tough Sets
Strict Weighted Pull-up x 8
Then
For Time
Row 1000 Meters
30 Push Press 135/95#

 

Optional Work
3 Sets
Shoulder Lateral Raise x 15

 

3 Sets
Bent Over Row x 10
(Supinated Or Pronated)

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Tuesday Wod 7.25.17

Levels 1 and 2
5 Tough Sets
Clean x 3
From Blocks, Bar Set at Knees
Then
5 Tough Sets
Back Squat x 2

 

Optional Work
3 Tough Sets
Weighted GHD Hip Extension x 5 @10X3

 

3 Tough Sets
Bulgarian Split Squat x 5 @31X0

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Monday Wod 7.24.17

Level 1
4 Tough Sets
Bench Press x 6
(Compare To 6/26/17)
Then
4 Rounds For Time
15 C2B Pull-ups
30 Wall Ball Shots 20/14#

 

Level 2
4 Tough Sets
Bench Press x 6
(Compare To 6/26/17)
Then
4 Rounds For Time
5 Muscle-Ups
30 Wall Ball Shots 20/14#

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Sunday 7.23.17

Rest Day, Enjoy! 

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Saturday Wod 7.22.17

Level 1
In Partners, Complete
5 Rounds For Time
25 Pull-ups
25 DB Hang Squat Cleans 30/20#

 

Level 2
In Partners, Complete
5 Rounds For Time
25 C2B Pull-ups
25 DB Hang Squat Cleans 45/30#

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Friday Wod 7.21.17

Level 1
4 Rounds For Time
20 Deadlifts 185/125#
Run 800 Meters

 

Level 2
4 Rounds For Time
20 Deadlifts 225/155#
Run 800 Meters

 

Optional Work
3 Sets
Good Morning x 10

 

3 Sets
Romanian Deadlift x 6-8

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Thursday Wod 7.20.17

Level 1
15 Minutes EMOM
Min 1 – Strict Toes To Bar x 4 @31X0
Min 2 – 30 Seconds Handstand Hold
Min 3 – Top and Bottom Ring Dip Supports
Then
10-9-8-7-6-5-4-3-2-1 Reps For Time
Push Press 115#
Toes To Bar

 

Level 2
15 Minutes EMOM
Min 1 – Strict Toes To Bar x 6 @31X0
Min 2 – 30-50′ Handstand Walk
Min 3 – Ring Dip x 5-6 @12X2
Then
10-9-8-7-6-5-4-3-2-1 Reps For Time
Shoulder To Overhead 155/105#
Toes To Bar

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Wednesday Wod 7.19.17

Levels 1 and 2
5 Sets of
Supinated Grip Barbell Bent Over Row x 8
Then
4 Rounds, Each For Time
Row 500 Meters
Rest No More Than 4 Minutes Here

 

Optional Work
2 Sets
IYT x 10 (2 Second Hold at Each End)

 

3 Sets
Single Arm Bent Over Row x 10

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Tuesday Wod 7.18.17

Levels 1 and 2
7 Tough Sets
Snatch x 1
From Blocks, Bar Sets at Knees
Then
4 Tough Sets
Front Squat x 8

Optional Work
*Best Done Before Above Snatches*
20 Minutes EMOM
Mins 1-5 – Press In Snatch x 3
Min 6-10 – Hang Snatch Pull x 3
Min 11-15 – Hang Muscle Snatch x 3
Min 16-20 – Muscle Snatch x 3

Perform These At A Light Load You
Can Move In Good Positions

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Monday Wod 7.17.17

5 Tough Sets
Bench Press x 3
Try To Increase From 6/19
Then
Complete As Many Reps As Possible
2 Rounds
2 Minutes Rope Climbs
2 Minutes Assault Bike Calories
2 Minutes Burpee Box Jump Over 24/20”
2 Minutes Thruster
2 Minutes Rest
Level 1 – 75/55#, Level 2 – 95/65#

 

Optional Work
3 Sets
Ring Dip x Max Unbroken Reps @12X2
Same Tempo, Improve From Last Week

 

Accumulate 2 Minutes
Hollow Hold

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Saturday Wod 7.15.17

Level 1
In Partners, 3 Rounds For Time
Row 1000 Meters (Switching at 500 Meters)
80 Russian Swings 70/53#
80 DB Front Squats 45/30#

Level 2
In Partners, 3 Rounds For Time
Row 1000 Meters (Switching at 500 Meters)
80 Russian Swings 106/70#
80 DB Front Squats 70/45#

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Friday Wod 7.14.17

Level 1
Every 5 Minutes For 30 Minutes (6 Sets)
Run 300 Meters
30 Double Unders
Max Strict Handstand Pushups
With Remaining Time
Rest at 3:30 Mark Of Each Round

 

Level 2
Every 5 Minutes For 30 Minutes (6 Sets)
Run 400 Meters
50 Double Unders
Max Strict Handstand Pushups
With Remaining Time
Rest at 3:30 Mark Of Each Round

Your Score = Number of HSPU

 

Optional Work
3 Sets
Single Arm DB Z-Press x 6-8

 

15:15’s
Men Use 10#, Women 6 or 7#

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Thursday Wod 7.13.17

Level 1
15 Minutes EMOM
Min 1 – Strict Toes To Bar x 4 @31X0
Min 2 – 30 Unbroken Double Unders
Min 3 – Top and Bottom Ring Dip Supports
Then
4x
1 Minute Max Sit-Ups
1 Minute Max Calorie Assault Bike
Rest 2 Minutes

 

Level 2
15 Minutes EMOM
Min 1 – Strict Toes To Bar x 6 @31X0
Min 2 – 50 Unbroken Double Unders
Min 3 – Ring Dip x 5 @12X2
Then
4x
1 Minute Max GHD Sit-Up
1 Minute Max Calorie Assault Bike
Rest 2 Minutes