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…

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…

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