WOD 6.30.19

A. Every minute for 8 minutes: 3 Hang Power Clean @ 75% 1RM B. For time: 500M Row 50 Kettlebell Swing 1.5/1P 500M Row 50 Kettlebell Swing 500M Row

WOD 6.29.19

A. For time: 800M Run 30 Burpee 40 V-Up 50 Handstand Push Up 40 V-Up 30 Burpee 800M Run compare to Apr. 13, 2017

WOD 6.28.19

A. Superset Back Squat 5-5-5-5-5 Mobility B. As many rounds as possible in 15 minutes: 1 Power Clean @ 75% 1RM 3 Chest to Bar Pull Up 6 Push Up 9 Air Squat

WOD 6.27.19

A. For time: 1 Min Deadlift Hold 100/70KG 5 Rope Climb 30 Bar Facing Burpee 5 Rope Climb 1 Min Deadlift Hold compare to Nov. 19, 2018 B. Bearhug Sandbag Carry 5 x 100M

WOD 6.26.19

A. Superset Overhead Squat 2-2-2-2-2 L-Hang 5 x 20 Sec B. For time: 100 Hang Power Snatch 35/25KG 100M Run every break in set.

WOD 6.25.19

A. Superset Deadlift 3-3-3-3-3 Skill Work Handstand Hold B. "Death By" Row for Calories On the first minute Row 1 Calorie, on the second minute Row 2 Calories. Continue adding 1 Calorie each minute until you cannot…

WOD 6.24.19

A. Establish 1RM Clean & Jerk B. "Fran" For time: 21-15-9 reps of: Thruster 43/30KG Pull Up

WOD 6.23.19

A. Superset Bench Press 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 Each Leg B. For time: 150 Double Under 800M Run 1000M Row

WOD 6.22.19

A. 4 rounds, each for max weight: 1 Bear Complex 7 sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press All 7 sets must be unbroken. Power Clean is touch and go. No dropping or re-gripping…

WOD 6.21.19

A. Work up to a heavy complex 2 Snatch Pull 1 Power Snatch B. For time: 5-4-3-2-1 reps of: Rope Climb 25-20-15-10-5 reps of: Box Jump 30/24"