Saturday Wod 1.18.20

5 Tough Sets Strict Weighted Dip x 5 (Compare to 12/28, and Go For More) In Partners, Complete For Time 100 Burpees 125 Wall Ball Shots 150 Kettlebell Swings Non Working Partner Holds Push-up Plank Level 1 – 20/14,...

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Friday Wod 1.17.20

Level 1 3 Rounds, For Max Reps 1 Minute/ Exercise and Rest Double Unders Sit-ups 40′ Shuttle Runs Pull-ups Box Jump Overs 24/20” Rest Level 2 – GHD Sit-ups, C2B Pull-ups

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Thursday Wod 1.16.20

5 Tough Sets Strict Press x 5 12 Minutes AMRAP 12 Single Arm DB Push Press 12 Single Arm Alt. DB Snatches 30′ Single Arm Front Rack Lunges/Side Level 1 – 30/20# Level 2 – 50/35# Optional Work 10...

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Wednesday Wod 1.15.20

Level 1 5 Rounds For Time 20/17 Calorie Row 7 Hang Squat Cleans 95/65# 14 Pushups Level 2 5 Rounds For Time 20/17 Calorie Row 7 Hang Squat Cleans 135/95# 3 Muscle-ups Level 3 5 Rounds For Time 20/17...

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Tuesday Wod 1.14.20

15 Minutes To Build To a Heavy Single Muscle Snatch 15 Minutes To Build To a Heavy Single Power Snatch 15 Minutes To Build To a Heavy Single Squat Snatch Optional Work 5 Sets Halting Snatch Deadlift x 3...

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Saturday Wod 1.11.20

4 Tough Sets Supinated Grip Bent Over Row x 10 Level 1 In Partners 4 Rounds For Time Row 1000 Meters 30 JumpIng Pull-ups Level 2 In Partners 4 Rounds For Time Row 1000 Meters 40 Pull-ups Level 3...

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Friday Wod 1.10.20

5 Rounds Each 3 Minutes AMRAP 15/12 Calorie Assault Bike 12 DB Front Squats Spend The Remaining Portion Of Each 3 Minute Round Getting As Many Box Jump Overs As Possible, 24/20” Rest 2 Minutes Between Bouts Level 1...

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