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…

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…

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.