WOD 3.1.20

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A. Superset

Dip
5-5-5-5-5

L-Hang
5 x 20 Sec

B. For time:

35/25 Calorie Row
35 Toes to Bar
25/17 Calorie Row
25 Toes to Bar
15/10 Calorie Row
15 Toes to Bar

 

WOD 2.29.20

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A. Every minute for 10 minutes:

3 Deadlift @ 80%

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Dumbbell Hang Clean 50/35LB

Compare to September 9, 2018.

 

WOD 2.28.20

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A. In 15 minutes, build to a heavy

Snatch

B. 3 rounds for max reps:

1 Minute Overhead Squat 50/35KG
1 Minute Rest
1 Minute Power Snatch 50/35KG
1 Minute Rest
1 Minute Lateral Burpee Over Barbell
1 Minute Rest

WOD 2.27.20

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A. 4 rounds for load and quality:

30 Second Ring Support
30 Second Rest
30 Second Weighted Wall Sit
30 Second Rest

B. For time:

50 Toes to Bar
75 Pull Up
100 Push Up
1600M Run

Partition all movements any way you want.

WOD 2.26.20

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A. Superset

Deadlift
2-2-2-2-2

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

B. For time:

100/70 Calorie Row
30 Power Clean 75/52KG
30 Jerk 75/52KG

 

WOD 2.25.20

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A. Superset

One Quarter Front Squat
5-5-5-5-5

Strict Chin Up
2-2-2-2-2

B. 15 rounds for time:

5 Burpee Box Jump 30/24″
1 Rope Climb

15 minute time cap.

 

WOD 2.24.20

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A. Work up to a heavy

Single Arm Snatch

B. As many rounds as possible in 12 minutes:

40 Single Arm Kettlebell Overhead Lunge 1.5/1P
30 Single Arm Kettlebell Clean and Jerk 1.5/1P
20 Handstand Push Up

 

WOD 2.23.20

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A. Superset

Dumbbell Bent Row
5-5-5-5-5

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

As many rounds as possible in 12 minutes:

20 Double Under
10 Wall Ball 20/14LB, 10/9FT
5 Pull Up

WOD 2.22.20

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

2 Minute Wall Sit
400M Run
30 Curtis P Complex 50/35KG
400M Run
2 Minute Wall Sit

Curtis P Complex:
1 Power Clean
1 Front Rack Lunge, Right Leg
1 Front Rack Lunge, Left Leg
1 Push Press

Compare to April 27, 2019.

WOD 2.21.20

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A. Work up to a heavy
20M Prowler Push
B. For time:

12-9-6 reps of:

Snatch 70/49KG
Bar Muscle Up