WOD 7.23.21

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A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 12 minutes: 5 Devils Press 50/35LB 15 Toes to Bar 50 Double Under Compare to February 3, 2020.

WOD 7.22.21

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B. Superset Back Squat 5-5-5-5-5 Ring Support 5 x 30 Sec B. For time: 3-6-9-6-3 reps of: Thruster 61/43KG Burpee Box Jump Over 24/20"

WOD 7.21.21

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A. Every minute for 6 minutes: 5 Power Snatch Perform at 70% 1 Rep Max. B. For time: 7 Muscle Up 400M Run 5 Rope Climb 400M Run 35 Pull Up 400M Run

WOD 7.20.21

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A. Superset Push Press 3-3-3-3-3 Skill Work Jump Rope B. For time: 100 Double Under 50 Deadlift 60/40KG 100 Double Under 40 Hang Power Clean 40/30KG 100 Double Under 30 Shoulder to Overhead 40/30KG

WOD 7.19.21

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A. Every minute for 8 minutes: 3 Front Squats Perform at 70% 1 Rep Max. Barbell starts on floor. B. As many rounds as possible in 20 minutes: 40 Wall Ball 20/14LB, 10/9FT 30/24 Calorie Row 20 Toes to Bar 10 Dumbbell…

WOD 7.18.21

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A. Superset Bench Press 5-5-5-5-5 Front Squat Hold 5 x 30 sec B. For time: 40-30-20-10 Reps of: Box Jump 24/20" Kettlebell Swing 1.5/1P

WOD 7.17.21

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A. Deadlift 2-2-2-2-2 B. For time: 200 Double Under 100 Abmat Sit Up 50 Dumbbell Hang Clean 50/35LB 25 Handstand Push Up 15 minute time cap.

WOD 7.16.21

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A. In 10 minutes, build to a heavy complex: 1 Overhead Squat 1 Front Squat 1 Back Squat Bar starts on floor and cannot touch the floor again until finished. B. 10 rounds for time: 3 Power Snatch 61/43 1 Round of "Cindy" Cindy: 5…

WOD 7.15.21

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A. Establish 1 Rep Max Dumbbell Snatch B. For time: Run 5KM

WOD 7.14.21

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A. Superset Back Squat 3-3-3-3-3 Dip 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 10 Double Kettlebell Snatch 1/.75P 10 Double Kettlebell Overhead Lunge 1/.75P 10 Kettlebell Facing Burpee