WOD 7.23.19

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 7.21.19

A. Work up to a heavy Split Snatch B. 10 rounds for max reps: With a 1 minute clock, perform: 10/7 Cal Row 5 Burpee Max Rep Pull Up Rest 1 minute between rounds.

WOD 7.20.19

A. Push Press 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 5 Handstand Push Up 10 V-Up 15 Wall Ball 20/14LB, 10/9FT

WOD 7.19.19

A. Superset Deadlift 2-2-2-2-2 Skill Work Bar Muscle Up B. 3 rounds for time: 50 Double Under 16 Front Rack Lunge 61/43KG 5 Bar Muscle Up

WOD 7.18.19

A. Establish 1RM Turkish Get Up, each arm B. Tabata Box Jump 24/20" Russian Kettlebell Swing 2/1.5P Burpee Compare to July 8, 2018.

WOD 7.17.19

A. For time: 4 Rope Climb 16 Push Press 70/48KG 3 Rope Climb 12 Push Press 2 Rope Climb 8 Push Press 7 minute time cap. B. 4 rounds for max reps: With a 3 minute clock, perform: 400M Run Max Cal Row Rest 3 minutes…

WOD 7.16.19

A. Superset Snatch Balance 3-3-3-3-3 L-Sit 5 x 20 Sec B. As many rounds as possible in 10 minutes: 3 Hang Power Snatch 52/35KG 6 Push Up 9 Squat Compare to January 6, 2018.

WOD 7.15.19

A. Work up to a heavy Power Clean and Jerk B. As many rounds as possible in 20 minutes: 7 Power Clean and Jerk 61/43KG 11 Pull Up 200M Run

WOD 7.14.19

A. Superset Bench Press 2-2-2-2-2 Straight Body Lift 3-3-3-3-3 B. For time: 10-9-8-7-6-5-4-3-2-1 Knees to Elbows 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Over 24/20"

WOD 7.13.19

A. Overhead Squat 3-3-3-3-3 B. For time: 800M Run Then, 15-12-9 reps of: Handstand Push Up Power Snatch 52/35KG