WOD 8.12.21

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A. Superset Overhead Squat 2-2-2-2-2 GHD Sit Up 5 x 10-25 reps B. For time: 21-15-9 reps of: Double Dumbbell Front Squat 50/35LB 200M Run Double Dumbbell Push Press 50/35LB 200M Run

WOD 8.11.21

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A. Work up to a heavy Turkish Get Up, each arm B. As many rounds as possible in 15 minutes: 15 Deadlift 84/61KG 10 Bar Facing Burpee 5 Bar Muscle Up

WOD 8.10.21

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A. Superset Back Squat 2-2-2-2-2 Dumbbell Shoulder Press 8-8-8-8-8 B. For time: 15 Hang Squat Clean 61/43KG 30 Ring Push Up 10 Hang Squat Clean 20 Ring Push Up 5 Hang Squat Clean 10 Ring Push Up

WOD 8.9.21

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A. In 15 minutes, work up to a heavy: Power Snatch B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch 43/30KG 1-2-3-4-5-6-7-8-9-10 reps of: Toes to Bar

WOD 8.8.21

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A. "Death By" Clean and Jerk Ladder Start at 80% 1 Rep Max Clean and Jerk. Perform 1 rep each minute. Continue adding 1KG for Men, .5KG for Women each minute until failure. B. For time: 100/70 Calorie Row 30 Power Clean…

WOD 8.7.21

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A. For time: 800M Run 100 Sit Up 10 Rope Climb 800M Run 50 Sit Up 5 Rope Climb 800M Run

WOD 8.6.21

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A. In 15 minutes, work up to a heavy: Squat Clean B. "Heavy Fran" For time: 21-15-9 reps of: Thruster 61/43KG Chest to Bar Pull Up

WOD 8.5.21

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A. Work up to a heavy 20M Sled Push B. 3 rounds for time: 60 Double Under 400M Run 20 Kettlebell Swing 2/1.5P

WOD 8.4.21

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A. Superset Push Press 5-5-5-5-5 GHD Sit Up 5 x 10-25 reps B. As many rounds as possible in 10 minutes: 9 Deadlift 102/70KG 12 Handstand Push Up 15 Calorie Row

WOD 8.3.21

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A. Superset Front Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. For time: 9-7-5 reps of: Bar Muscle Up Overhead Squat 75/52KG