Friday Wod 2.28.20

5 Rounds of: 3 Minutes AMRAP, 1 Minute Rest 9 Toes To Bar 12 Box Jump Overs 24/20” 15 KB Swings (American) Level 1 – 35/26#, Hanging Tucks Level 2 – 53/35# Level 3 – 70/53#

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Wednesday Wod 2.26.20

Level 1 20 Minutes EMOM Min 1 – 10 Burpee Pull-ups Min 2 – 16/12 Calorie Row Level 2 20 Minutes EMOM Min 1 – 12 Burpee Pull-ups Min 2 – 20/15 Calorie Row Level 3 20 Minutes EMOM...

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Tuesday 2.25.20

5 Tough Sets Push Press x 3 10-9-8-7-6-5-4-3-2-1 Reps For Time DB Weighted Step-up DB Push Press Level 1 – 30/20# Level 2 – 45/30# Between Each Round Perform 30 Double Unders Optional Work 3 Tough Sets Tricep Pressdown...

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Monday Wod 2.24.20

Build To a Heavy 8 Rep Romanian Deadlift (Compare to 2/10, For Load and ROM) 3 Rounds For Time 15 DB Cleans Run 400 Meters Level 1 – 30/20# Level 2 – 45/30# Level 3 – 50/35#, 20 Cleans/Round...

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Saturday Wod 2.22.20

In Partners, For Time Buy-In: 200 Double Unders Then 3 Rounds Of: 20 DB Manmakers 40 Synchro Sit-ups Cash-Out: 200 Double Unders Level 1 – 30/20# Level 2 – 45/30# Optional Work 5 Minutes Max Rope Climb Ascents

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Thursday Wod 2.20.20

Level 1 5 Rounds, Each For Max Reps 90 Seconds On, 3 Minutes Off 15 Burpees (Target) Max Calorie Assault Bike With Remaining Time Level 2 – 20 Burpees Optional Work 5 Tough Sets Ring Dip x Max Unbroken...

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Wednesday Wod 2.19.20

Level 1 4 Rounds For Time 15 Banded Strict Pull-ups Run 800 Meters Level 2 4 Rounds For Time 10 Strict Pull-ups Run 800 Meters Level 3 4 Rounds For Time 20 Strict Pull-ups Run 800 Meters Optional Work...

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