WOD 8.20.19

A. Superset

Bent Row
5-5-5-5-5

Straight Body Lift
3-3-3-3-3

B. As many reps as possible in 8 minutes:

Wall Ball 20/14LB, 10/9FT

At the top of each minute, including the first, perform 10 Deadlift 70/48KG.

WOD 8.19.19

A. Work up to a heavy
Snatch, double
B. For time:

100/70 Cal Row
50 Burpee Box Jump Over 24/20″
25 Handstand Push Up

15 minute time cap.

WOD 8.18.19

A. Superset

Bent Row
5-5-5-5-5

Straight Body Lift
3-3-3-3-3

B. As many reps as possible in 8 minutes:

Wall Ball 20/14LB, 10/9FT

At the top of each minute, including the first, perform 10 Deadlift 70/48KG.

WOD 8.17.19

A. Front Rack Lunge
6-6-6-6-6
B. For time:

200 Double Under
100 Dumbbell Snatch 50/35LB
50 Pull Up

15 minute time cap.

WOD 8.16.19

A. Establish 1 Rep Max

Push Press

B. 6 rounds for time:

200M Run
6 Power Clean 43/30KG
5 Squat Clean 43/30KG
4 Thruster 43/30KG

All 3 barbell movements must be completed unbroken.

12 minute time cap.

WOD 8.15.19

A. Every minute for 10 minutes:

1 Clean Pull @ 110-120% 1RM Clean

B. 8 rounds each for time:

250M Row

Rest 2 minutes between rounds.

WOD 8.14.19

A. Superset

Bench Press
3-3-3-3-3

Leg Lift Windmill
3-3-3-3-3 Each Way

B. As many rounds as possible in 12 minutes:

4 Handstand Push Up
6 Pistol, alternating
8 Pull Up

WOD 8.13.19

A. Work up to a heavy
100FT Farmers Carry
B. 3 rounds for time:

400M Run
2 Rope Climb
15 Dumbbell Hang Clean & Jerk 50/35LB

WOD 8.12.19

A. Superset

Overhead Squat
2-2-2-2-2

GHD Sit Up
10-10-10-10-10
B. For time:

21-15-9 reps of:

Bar Facing Burpee
Power Snatch 52/35KG

WOD 8.11.19

A. Bearhug Sandbag Carry
5 x 100M
B. As many rounds as possible in 12 minutes:

21 Kettlebell Swings 1.5/1P
14 Goblet Lunge 1.5/1P
7 Push Jerk 70/48KG