WOD 9.21.20

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A. Every minute for 8 minutes: 2 Turkish Get Up Perform at 70% 1RM. B. For time: 30-25-20-15-10-5 reps of: Box Jump 24/20" Kettlebell Swing 2/1.5P Med Ball Sit Up 20/14LB 20 minute time cap.

WOD 9.20.20

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A. Work up to a heavy complex 2 Hang Snatch Pull 1 Hang Power Snatch B. For time: 10 Dumbbell Deadlift 50/35LB 5 Burpee 20 Dumbbell Deadlift 10 Burpee 30 Dumbbell Deadlift 15 Burpee 40 Dumbbell Deadlift 20 Burpee …

WOD 9.19.20

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A. Every minute for 8 minutes: 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk B. 3 rounds for time: 20 Dumbbell Push Jerk 50/35LB 50 Double Under 20 Dumbbell Box Step Up 50/35LB, 24/20" 50 Double Under Compare to September…

WOD 9.18.20

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A. Tempo Deadlift 5-5-5-5-5Perform tempo at: 1 second up 1 second hold at top 5 seconds down 0 seconds hold at bottom B. 8 rounds for max reps: In 1 minute, perform: 15/10 Cal Row Max Rep Sumo Deadlift High Pull 35/25KG Rest…

WOD 9.17.20

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A. Work up to a heavy complex 1 Hang Power Snatch 1 Heaving Snatch Balance 1 Hang Squat Snatch B. As many rounds as possible in 12 minutes: 5 Double Dumbbell Hang Snatch 50/35LB 10 Push Up 15 Sit Up At the top of each…

WOD 9.16.20

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5 rounds for time: 400M Run 15 Deadlift 70/47KG 12 Hang Power Clean 70/47KG 9 Push Jerk 70/47KG Rest 4 minutes between rounds. Compare to August 6, 2018.

WOD 9.15.20

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A. Every minute for 12 minutes: ODD: 5 Bent Row EVEN: 10 Back Squat B. As many rounds as possible in 10 minutes: 40 Double Under 20 Pistol, alternating 10 Burpee

WOD 9.14.20

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A. Every minute for 8 minutes: 2 Turkish Get Up Perform at 70% 1RM. B. For time: 30-25-20-15-10-5 reps of: Box Jump 24/20" Kettlebell Swing 2/1.5P Med Ball Sit Up 20/14LB 20 minute time cap.

WOD 9.13.20

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A. Front Rack Lunge 10-10-10-10-10 B. 3 rounds for time: 400M Run 35 Jumping Back Squat 20/15KG

WOD 9.12.20

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A. Pause Overhead Squat 2-2-2-2-2Hold at bottom for 3 seconds. 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…