WOD 8.22.21

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A. Superset Front Rack Lunge 10-10-10-10-10 L-Sit Hold 5 x 20 Sec B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 7 Toes to Bar

WOD 8.21.21

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A. Every minute for 10 minutes: 1 Power Snatch 1 Hang Power Snatch Perform at 75% 1 Rep Max Snatch. B. As many rounds as possible in 9 minutes: 3 Devils Press 6 Dumbbell Push Up 9 Dumbbell Deadlift Perform with a…

WOD 8.20.21

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A. Establish 1 Rep Max Thruster B. For time: 3-6-9-12 reps of: Thruster 43/30KG Pull Up After each round perform 30 Double Under Then, 15-18-21-24 reps of: Thruster 43/30KG Pull Up After each round perform 60 Double…

WOD 8.19.21

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A. Superset Deadlift 3-3-3-3-3 Ring Row 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Dumbbell Snatch, alternating 70/50LB After each round Run 100M.

WOD 8.18.21

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A. Superset Bench Press 2-2-2-2-2 Straight Body Lift 3-3-3-3-3 B. 3 rounds for max reps: With a 3 minute clock: 20/14 Calorie Row 20 Overhead Lunge 20/15KG Plate Max Rep Burpee Pull Up Rest 3 minutes between…

WOD 8.17.21

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A. Snatch Balance 3-3-2-2-1-1-1 B. 5 rounds for time: 10 Power Snatch 50/35KG 10 Box Jump Over 30/24" Compare to July 29, 2019.

WOD 8.16.21

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A. Every minute for 6 minutes: 3 Hang Squat Clean 1 Split Jerk Perform at 70% 1 Rep Max Squat Clean B. 20 rounds for time: 5 Wall Ball 20/14LB, 10/9FT 4 Deadlift 70/49KG 3 Handstand Push Up 20 minute time cap. …

WOD 8.15.21

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A. Work up to a heavy 20M Tire Sled Drag B. 8 rounds for max reps: In 1 minute, perform: 14/10 Calorie Row Max Rep Lateral Burpee Over Rower Rest 1 minute between rounds.

WOD 8.14.21

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A. Work up to a heavy complex: 1 Push Press 1 Push Jerk 1 Split Jerk B. As many rounds as possible in 15 minutes: 6 Toes to Bar 12 Russian Kettlebell Swing 2/1.5P 24 Double Under

WOD 8.13.21

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A. Every minute for 10 minutes: 1 Clean Pull Perform at 110% 1 Rep Max Clean B. As many rounds as possible in 12 minutes: 3 Rope Climb 20 Box Jump 30/24" Compare to January 7, 2019.