Thursday Wod 1.27.22

5 Tough Sets Back Squat x 5 Level 1 50-40-30-20-10 Reps Wall Ball Shot 20/14# 10-8-6-4-2 Reps Ring Row + Dip* *Use Assistance If Necessary Level 2 – No Assistance, Ring Dips Level 3 – Muscle-ups (Ring) Optional Work...

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Wednesday Wod 1.26.22

15 Minutes AMRAP 50′ DB Farmer Carry Lunge 100′ Sandbag Shoulder Carry 75 Double Unders Level 1 – 30/20#, 85/65#, 30 Dubs Level 2 – 45/30#, 100/85# Level 3 – 45/30#, 125/85# Optional Work 4 Sets 500 Meter Ski...

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Tuesday Wod 1.25.22

15 Minutes E90 (10 Sets) Clean and Jerk x 2 2 Rounds For Time 20 Single Arm Russian Swings 10 Burpee Box Jump Overs 24/20” 100 Meter Run 30 Toes To Bar 20 Single Arm Alt. DB Snatches 10...

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Monday Wod 1.24.22

Build To a Heavy 3-Rep Overhead Squat (Taken From Rack) For Time 21-15-9 Reps For Time Overhead Squat Row 500 Meter or Bike .6 Miles Before Each Set of OHS Level 1 – 75/55# Level 2 – 95/65# Level...

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Saturday Wod 1.22.22

In Partners, For Time Level 1 10 Rope Climbs (Supine To Standing) 30 Synchro Kettlebell Swings 35/26# 50 Push Press 95/65# 10 Rope Climbs (Supine To Standing) 50 Push Press 95/65# 30 Synchro Kettlebell Swings 35/26# 10 Rope Climbs...

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Friday Wod 1.21.22

Establish a 1 Rep Max Bench Press 21-15-9 Reps For Time Squat Clean 115/75# Ring Dip Optional Work Build To a Heavy Set Of The Following: Clean From Floor Clean From Just Below Knees Clean From Above Knees 3...

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Wednesday Wod 1.19.22

Establish a 1 Rep Max Front Squat 7 Rounds For Time 5 Power Snatches 8 Overhead Reverse Lunges 12 Wall Ball Shots 20/14# Level 1 -75/55# Level 2 – 95/65# Level 3 – 115/75# Optional Work 3 Tough Sets...

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Tuesday Wod 1.18.22

Establish a 1 Rep Max Weighted Pull-up 4 Rounds For Time 25 Pull-ups Row 1000 Meters Level 1 – Jumping level 2 – Pull-ups Level 3 – C2B Pull-ups Optional Work 18 Minutes EMOM Mins 1-5 False Grip Strict...

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