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


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

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


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 complete the work within the minute.

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

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 on the floor. Rest as needed between rounds.

B. For time, in teams of 2:

300 Russian Kettlebell Swing 2/1.5P

One athlete must be in plank in order for the other athlete to perform kettlebell swings. Any break in set, the athletes must switch.

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″