WOD 9.29.19

A. Work up to a heavy
Clean
B. As many rounds as possible in 15 minutes:

100M Run
1 Power Clean 100/70KG
10 Sec L-Sit

WOD 9.28.19

A. Overhead Squat
2-2-2-2-2
B. As many rounds as possible in 12 minutes:

10 Dumbbell Snatch, alternating 50/35LB
10 Dumbbell Single Arm Thruster 50/35LB
10 Chest to Bar Pull Up

WOD 9.27.19

A. Superset

Strict Ring Dip
5-5-5-5-5

GHD Sit Up
10-10-10-10-10

B. 8 rounds for time:

1 Legless Rope Climb
20 Kettlebell Swings 1.5.1P

Rest 1 minute between rounds.

WOD 9.26.19

A. Superset

Back Squat
3-3-3-3-3

Dumbbell Bent Row
8-8-8-8-8

B. “CrossFit Games Open 16.4 / 17.4”

As many rounds as possible in 13 minutes:

55 Deadlift 102/70KG
55 Wall Ball 20/14LB, 10/9FT
55 Cal Row
55 Handstand Push Up

WOD 9.25.19

A. Split Jerk
3-3-2-2-1-1-1
B. For time:

15-12-9 reps of:

Hang Power Clean
Overhead Squat

Perform with a 61/43KG barbell.

WOD 9.24.19

A. Every minute for 10 minutes:

2 Snatch Pull @ 100-110% 1RM Snatch

B. For time:

25 Burpee Over Rower
100 Double Under
1000M Row
100 Double Under
25 Burpee Over Rower

15 minute time cap.

WOD 9.23.19

A. Superset

Thruster
3-3-3-3-3

L-Sit
5 x 20 Sec

A. As many rounds as possible in 12 minutes:

100M Run
10 Wall Ball 20/14LB, 10/9FT
5 Pull Up

WOD 9.21.19

A. Every minute for 10 minutes:

1 Curtis P Complex

1 Power Clean
2 Front Rack Lunge
1 Push Press

Perform at 75% 1RM Push Press.

B. For time:

30 Overhead Lunge
30 Knees to Elbows
30 Plate Ground to Overhead
30 Burpee Onto Plate
30 Plate Ground to Overhead
30 Knees to Elbows
30 Overhead Lunge

Perform with a 20/15KG Plate.

WOD 9.20.19

A. Superset

Back Squat
2-2-2-2-2

Skin the Cat
2-2-2-2-2

B. “CrossFit Games open 15.3”

As many rounds as possible in 14 minutes:

7 Muscle Up
50 Wall Ball 20/14LB, 10/9FT
100 Double Under

WOD 9.19.19

A. Superset

Push Press
5-5-5-5-5

Max Height Single Leg Box Jump

B. 3 rounds for max reps:

In 4 minutes:

Run 400M
Then, AMRep of:
5 Box Jump Over 30/24″
5 Handstand Push Up

Rest 2 minutes.