WOD 10.1.20

,
A. Every minute for 8 minutes:

3 Power Snatch

Perform at 75% 1RM.

B. 4 rounds for max reps:

In 2 minutes, perform:

10 Deadlift 100/70KG
15 Burpee Over Rower
Max Calorie Row

Rest 2 minutes between rounds.

Compare to January 21, 2020.

WOD 9.30.20

,
A. Option 1:
Spend 15 minutes working on
Legless Rope ClimbOption 2:
Bent Row
5-5-5-5-5
B. For time:

21 Dumbbell Hang Squat Clean
21 Dumbbell Push Press
400M Run
15 Dumbbell Hang Squat Clean
15 Dumbbell Push Press
400M Run
9 Dumbbell Hang Squat Clean
9 Dumbbell Push Press
400M Run

Perform with a pair of 50/35LB Dumbbells.

WOD 9.29.20

,
A. Split Jerk
3-3-2-2-1-1-1
B. As many rounds as possible in 15 minutes:

12 Russian Kettlebell Swing 2/1.5P
9 V-Up
6 Burpee

WOD 9.28.20

,
A. Work up to a heavy

Hang Squat Clean, Double

B. For time:

21 Front Squat @ 40% 1RM
15 Front Squat @ 50% 1RM
9 Front Squat @ 60% 1RM
15 Front Squat @ 50% 1RM
21 Front Squat @ 40% 1RM

After each set and every break in set, perform 30 Double Unders.

Compare to December 13, 2018.

WOD 9.27.20

,
A. Tempo Clean Deadlift
3-3-3-3-3

Perform tempo at:
5 second up
1 second hold at top
5 seconds down
0 seconds hold at bottom

B. “Death By”

Dumbbell Hang Clean 50/35LB
Abmat Sit Up

WOD 9.26.20

,
A. 9 sets for max repetitions:

Perform 1 set every 2 minutes:

Sets 1-3: Strict Pull Up
Sets 4-6: Strict Handstand Push Up
Sets 7-9: Strict Toes to Bar

B. For time:

40 Dumbbell Snatch 50/35LB
10 Burpee Box Jump 24/20″
30 Dumbbell Snatch
10 Burpee Box Jump
20 Dumbbell Snatch
10 Burpee Box Jump
10 Dumbell Snatch
10 Burpee Box Jump

12 minute time cap.

WOD 9.25.20

,
A. Superset

Back Squat
2-2-2-2-2

Skill Work
Handstands

B. For time:

30 Power Snatch
30 Clean and Jerk
30 Thruster

Perform with a 43/30KG barbell.

10 minute time cap.

WOD 9.24.20

,
A. Superset

Shoulder Press
5-5-5-5-5

L-Hang
5 x 20 Sec

B. 4 rounds for time:

400M Run
25 Med Ball Sit Up 20/14LB

WOD 9.23.20

,

3 rounds for max reps:

1 minute on each station:

Row for Calories
Deadlift 52/35KG
Push Up
Hang Power Clean 52/35KG
Lateral Burpee Over Barbell
Rest

WOD 9.22.20

,
A. Establish 1RM

Squat Clean

B. As many rounds as possible in 10 minutes:

10 Double Kettlebell Overhead Lunge 1/.75P
30 Double Under

Compare to February 7, 2019.