Wednesday’s WOD

Warm Up: 500 Meter Row 5 Minute Jump Rope Skill: Burgner 5 Rounds For Time: 50 Double Unders 10 Push Jerks, 185/135 lbs *Rest 1 min ADVANCE WOD BB Gymnastics 1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO 2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO Strength 1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% *These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

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Tuesday’s WOD

Warm Up: 500 Meter Row 4 Laps inside the gym Skill: Burgner   15 Minute AMRAP: 8 Ring Dips 10 Box Jumps, 24/20 in 12 Overhead Walking Lunges, 95/65 lbs ADVANCE WOD 1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds. 2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds. Conditioning 5 Rope Climbs 15′ 10 Wall Balls 20/14# 4 Rope Climbs 15′ 15 Wall Balls 20/14# 3 Rope Climbs 15′ 20 Wall Balls 20/14# 2 Rope Climbs 15′ 25 Wall Balls 20/14# 1 Rope Climbs 15′ 30 Wall Balls 20/14# For Time: *Rest

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Monday’s WOD

Warm Up: 4 Laps inside the gym 10 GHD Sit-ups 10 GHD Back Extensions Skill: Burgner   For Time: 20 Wall Balls (20M/14F lbs) 20 Sit-up (standard) 20 Box Jumps (24M/20F in) 20 Push-ups 20 Cleans (135M/95F lbs) 20 Double Unders 20 Dumbbell Thrusters (35M/25F lbs) 20 Pull-ups 20 Overhead Squats (95M/65F lbs) 20 Kettlebell Swings (1.5M/1F pood) 20 Push Press (95M/65F lbs) 20 Dips 20 Sumo Deadlift High Pulls (95M/65F lbs) 20 Burpees 20 Back Squats (135M/95F lbs) 20 GHD Sit-ups 20 Walking Lunges 20 Deadlifts (135M/95F lbs) 20 Knees To Elbows 20 Front Squats (135M/95F lbs)   Advance

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Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Burgner   Weighted Pull-ups: 3-3-3-3-3   *Use the heaviest weight you can for each set. Rest as needed between sets.  

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