WOD 4.12.19

A. Every minute for 8 minutes:

3 Hang Power Snatch @ 70%

B. As many rounds as possible in 15 minutes:

1 Handstand Push Up
2 Box Jump 36/30″
2 Handstand Push Up
4 Box Jump
3 Handstand Push Up
6 Box Jump

Continue adding 1 rep to Handstand Push Up and 2 reps to Box Jump every round.

WOD 4.11.19

A. Superset

Deadlift
2-2-2-2-2

Skill Work
Handstand Walk

B. 4 rounds for time:

Row 500M
100M Double Kettlebell Front Rack Carry 1.5/1P

WOD 4.10.19

A. Superset

Push Press
5-5-5-5-5

Hip Extension
15-15-15-15-15

B. As many rounds as possible in 20 minutes:

60 Double Under
45 Air Squat
30 Push Up
15 Pull Up

WOD 4.9.19

A. Superset

Bent Row
3-3-3-3-3

Striaght Body Lift
3-3-3-3-3

B. “Death By”

With a contiuously running clock perform:

0:00 – 1:00
1 Rope Climb
1 Burpee

1:00 – 2:00
1 Rope Climb
2 Burpee

2:00 – 3:00
1 Rope Climb
3 Burpee

Continue as long as you are able.

WOD 4.8.19

A. “Death By”

Front Squat @ 60% 1RM

B. For time:

800M Run
30 Clean and Jerk 61/43KG
800M Run

WOD 4.7.19

A. Superset

Shoulder Press
5-5-5-5-5

Single Leg Romanian Deadlift, each leg
8-8-8-8-8

B. 8 rounds for max reps:

In one minute:

15/10 Calorie Row
Max Rep Pull Up

Rest 1 minute between rounds.

WOD 4.6.19

A. Work up to a heavy
Hang Clean, Triple
B. For time:

100 Kettlebell Swings 1.5/1P

For every break in set perform 10 Burpee.

WOD 4.5.19

A. Superset

Back Squat
3-3-3-3-3

Skill Work
Press to Handstand

B. As many rounds as possible in 10 minutes:

7 Box Jump 24/20″
7 Push Press 43/30KG
7 Overhead Squat 43/30KG

WOD 4.4.19

A. For max reps:

3 rounds – Strict Pull Up

Then,

3 rounds – Strict Dip

Rest no more than 2 minutes between rounds.

B. 10 rounds for time:

3 Power Clean 85/60KG
1 Rope Climb

15 minute time cap.

WOD 4.3.19

A. Superset

Overhead Squat
2-2-2-2-2

Skill Work
Jump Rope

B. For time:

25-20-15-10-5 reps of:

Power Snatch 35/25KG
Toes to Bar