menu close menu
0 comments

Monday Wod 4.10.17

Level 1
14 Minutes E120 (7 Sets)
Hang Clean x 2
Then
5 Rounds For Time
10 C2B Pull-ups
15 Thrusters 75/55#

Level 2
14 Minutes E120 (7 Sets)
Hang Clean x 2
Then
5 Rounds For Time
5 Bar Muscle-Ups
15 Thrusters 95/65#

Optional Work
3 Tough Sets of:
4 Stop (3 Seconds) Halting Clean Deadlift x 1
(Heavy Loads Stopping 2” Off Ground, Below Knee,
Above Knee, Mid Thigh

3 Tough Sets of:
Press In Clean x 5

3 Tough Sets of:
Weighted GHD Hip Extension x 5 @10X3

0 comments

Sunday 4.9.17

Rest Day, Enjoy!

0 comments

Saturday Wod 4.8.17

Level 1
In Partners
Complete 3 Rounds For Time
Row 1K
60 Double Unders
30 Renegade Rows 30/20#

Level 2
In Partners
Complete 3 Rounds For Time
Row 1K
80 Double Unders
30 Renegade Rows 45/30#

0 comments

Friday Wod 4.7.17

Levels 1 and 2
10 Minutes EMOM
Deadlift x 3 @60% of 1 Rep Max
Then
10 Minutes AMRAP
3-6-9-12-15-18…Reps of
Deadlift @50% of 1 Rep Max
Box Jump Over 24/20”
Continue Ascending By 3 as Far as Possible
Record Total Reps

Optional Work
3 Tough Sets of:
Good Morning x 10

3 Sets of:
Reverse Hyper x 15

0 comments

Thursday Wod 4.6.17

Level 1
12 Minutes EMOM
Min 1 – 30 Double Unders
Min 2 – 15 Seconds Nose-to-Wall Handstand Hold
Min 3 – 15 Seconds Hollow Hold
Then
4 Rounds
2 Minutes AMRAP
15 Toes To Bar
AMRAP Wall Ball Shots 20/14# With Remaning Time
Rest 2 Minutes

Level 2
12 Minutes EMOM
Min 1 – 40 Double Unders
Min 2 – 20 Seconds Nose-to-Wall Handstand Hold
Min 3 – 20 Seconds Hollow Hold
Then
4 Rounds
2 Minutes AMRAP
20 Toes To Bar
AMRAP Wall Ball Shots 30/20# With Remaning Time
Rest 2 Minutes

0 comments

Wednesday Wod 4.5.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Jerk x 2
(Pause 2 Full Seconds In Bottom Of 1st Jerk Dip)
Then
20 Minutes To Perform
5 Tough Sets of:
Back Squat x 5 @33X1

Optional Work
3 Tough Sets of:
DB Z-Press x 8

3 Tough Sets of:
Barbell Hip Thrusts x 10

2 Sets of:
IYT’s x 15 (5 Each Direction)

0 comments

Tuesday Wod 4.4.17

Level 1
Every 6 Minutes For 24 Minutes (4 Sets)
Run 300 Meters
10 Ring Dips
Run 300 Meters

Level 2
Every 6 Minutes For 24 Minutes (4 Sets)
Run 400 Meters
15 Ring Dips
Run 400 Meters

Optional Work
3 Tough Sets of
Bench Press x 5

3 Tough Sets of:
Supinated Grip Bent Over Row x 6-8

0 comments

Monday Wod 4.3.17

Level 1
14 Minutes E120 (7 Sets)
2 High Hang Snatches
Then
4 Rounds For Time
10 Overhead Reverse Alternating Lunges 115/75#
15 Bar Facing Burpees

Level 2
14 Minutes E120 (7 Sets)
2 High Hang Snatches
Then
4 Rounds For Time
10 Overhead Reverse Alternating Lunges 135/95#
15 Bar Facing Burpees

Optional Work
3 Tough Sets of:
Snatch Push Press x 5

3 Tough Sets of:
Snatch Balance x 2

0 comments

Sunday 4.2.17

Rest Day, Enjoy!

0 comments

Saturday Wod 4.1.17

Level 1
Establish a 1 Rep Max
Push Press
Then In Partners
15 Minutes AMRAP
Row 1000 Meters
40 DB Push Press 30/20#
1 Partner Works At A Time

Level 2
Establish a 1 Rep Max
Push Press
Then In Partners
15 Minutes AMRAP
Row 1000 Meters
40 DB Push Press 45/30#
1 Partner Works At A Time

0 comments

Friday Wod 3.31.17

Levels 1 and 2
“Nancy”
5 Rounds For Time
Run 400 Meters
15 Overhead Squats 95/65#

0 comments

Thursday Wod 3.30.17

Level 1
20 Minutes AMRAP
25 Wall Ball Shots 20/14#
25 Burpees (To Target)
25 Kettlebell Swings 53/35#
50 Double Unders

Level 2
20 Minutes AMRAP
25 Wall Ball Shots 20/14#
25 Burpees (To Target)
25 Kettlebell Swings 70/53#
50 Double Unders

0 comments

Wednesday Wod 3.29.17

Levels 1 and 2
Establish a 1 Rep Max
Clean and Jerk
Then
“Grace”
For Time
30 Clean and Jerks 135/95#

0 comments

Tuesday Wod 3.28.17

Level 1
12 Minutes To Establish a 1 Rep Max
Weighted Pull-up
Then
30-20-10 Reps For Time
Deadlift 185/125#
Pull-up

Level 2
12 Minutes To Establish a 1 Rep Max
Weighted Pull-up
Then
30-20-10 Reps For Time
Deadlift 225/155#
Chest-2-Bar Pull-up