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 between rounds.

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