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 Snatc…

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…

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.