WOD 12.6.19

A. Every minute for 8 minutes:

3 Hang Split Snatch

perform at 70% 1RM Snatch

B. For time:

30/21 Calorie Row
30 Kettlebell Snatch 1.5/1P
20/14 Calorie Row
20 Kettlebell Snatch
10/7 Calorie Row
10 Kettlebell Snatch

WOD 12.5.19

A. Superset

Push Press
5-5-5-5-5

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

B. For time:

75-60-45-30-15
Air Squat
5-4-3-2-1
Rope Climb

15 minute time cap.

WOD 12.4.19

A. Superset

Deadlift
3-3-3-3-3

B. 4 cycles:

As many rounds as possible in 3 minutes:

3 Power Snatch 50/35KG
6 Push Up
15 Double Under

Rest 1 minute between cycles.

WOD 12.3.19

A. Work up to a heavy
Turkish Get Up, each arm
B. For time:

30 Box Jump 30/24″
40 Overhead Lunge 20/15KG
50 Toes to Bar
40 Overhead Lunge
30 Box Jump

WOD 12.2.19

A. Work up to a heavy
Squat Clean
B. “The Lyon”

5 rounds, each of time of:

7 Squat Clean 75/50KG
7 Shoulder to Overhead 75/50KG
7 Burpee Chest to Bar Pull Up

Rest 2 minutes between rounds.

Ideally, use a pull up bar that is 6 inches above your reach.

WOD 12.1.19

A. Split jerk
3-3-2-2-1-1-1
B. 4 rounds for max reps:

With a 2 minute clock:

20/14 Cal Row
Max Rep Wall Ball 20/14LB, 10/9FT

Rest 2 minutes between rounds.