WOD 10.31.18

A. Superset Bench Press 2-2-2-2-2 Striaght Body Lift 3-3-3-3-3 B. For time: 40 Wall Ball 20 Chest to Bar Pull Up 30 Wall Ball 15 Chest to Bar Pull Up 20 Wall Ball 10 Chest to Bar Pull Up 10 Wall Ball 5 Chest to Bar Pull…

WOD 10.30.18

A. Superset Deadlift 2-2-2-2-2 Strict Handstand Push Up 2-2-2-2-2 B. For time: 50 Box Jump 24/20" 40 Overhead Box Step Up 24/20", 20/15KG Plate 30 Burpee Onto Plate

WOD 10.29.18

A. Every minute for 8 minutes: 3 Hang Power Snatch @ 70% Snatch B. For time: 1000M Row 50 Sumo Deadlift High Pull 35/25KG 25 Pull Up

WOD 10.28.18

A. Superset Shoulder Press 5-5-5-5-5 Pistol, weighted 2-2-2-2-2, each leg B. As many reps as possible in 10 minutes: 1 Rope Climb 5 Back Squat 61/43KG 2 Rope Climb 10 Back Squat 3 Rope Climb 15 Back Squat Continue adding…

WOD 10.27.18

A. In teams of 3: 30 rounds for time: 100M Shuttle Run Athletes take turns, relay style, running 50M out and back. B. For time: 50 Deadlift 70/47KG 50 Wall Ball 20/14LB 50 Kettlebell Swing 50 Abmat Sit Up 50 Burpee Over B…

WOD 10.26.18

A. Work up to a heavy Single Clean and Jerk B. For time: 9-7-5 reps of: Muscle Up Clean and Jerk @ bodyweight

WOD 10.25.18

A. Work up to a heavy 100FT Farmer's Carry B. For time: 30 Box Jump 36/30" 15 Deficit Handstand Push Up 6/4" 20 Box Jump 10 Deficit Handstand Push Up 10 Box Jump 5 Deficit Handstand Push Up

WOD 10.24.18

A. Superset Back Squat 3-3-3-3-3 Skill Work Jump Rope B. For time: 12-9-6 reps of: Hang Squat Snatch 43/30KG Toes to Bar Then, Run 400M Then. 12-9-6 reps of: Hang Squat Snatch 43/30KG Toes to Bar

WOD 10.23.18

A. Superset Front Rack Carry 5 x 50FT Skin The Cat 2-2-2-2-2 B. As many rounds as possible in 15 minutes: 15/10 Calorie Row 15/10 Hand Release Push Up Hand Release Push Up should be performed with feet on a 20KG plate. Only…

WOD 10.22.18

A. Superset Deadlift 3-3-3-3-3 L-Sit 5 x 20 seconds" B. 7 rounds for time: 7 Burpee Box Jump Over 24/20" 7 Thruster 43/20KG 7 Pull Up