WOD 10.1.21

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A. Superset Sandbag Bearhug Squat 10-10-10-10-10 Sots Press 10-10-10-10-10 Leg Lift Windmill 6-6-6-6-6 B. As many rounds as possible in 12 minutes: 30 FT Plank Slider Walk Forward 30 FT Plank Slider Walk Backward 10…

WOD 9.30.21

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A. Work up to a heavy 100FT Farmers Carry B. 4 rounds, each for time: 500M Row Start each round every 5 minutes.

WOD 9.29.21

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A. Superset Front Squat 3-3-3-3-3 Strict Chin Up 3-3-3-3-3 B. "CrossFit Games Open 15.3" As many rounds as possible in 14 minutes: 7 Muscle Up 50 Wall Ball 20/14LB, 10/9FT 100 Double Under

WOD 9.28.21

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A. Superset Push Press 5-5-5-5-5 GHD Sit Up 5 x 10-25 reps B. 3 rounds for time: 15 Hang Power Snatch 43/30KG 15 Burpee

WOD 9.27.21

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A. Work up to a heavy Squat Clean B. For time: 50 Deadlift 50/35KG 400M Run 30 Thruster 50/35KG 400M Run 50 Deadlift

WOD 9.26.21

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A. Superset Snatch Deadlift 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 15 minutes: 1 Handstand Push Up 2 Pull Up 3 Kettlebell Swing 1.5/1P 2 Handstand Push Up 3 Pull Up 4 Kettlebell Swing…

WOD 9.25.21

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A. Back Squat 1-1-1-1-1-1-1 B. For time: 50 Bar Facing Burpee 50 Front Rack Lunge 50/35KG

WOD 9.24.21

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A. 20 rounds: Every 30 seconds, perform: 1 Power Snatch @ 80% B. For time: 50-40-30-20-10 reps of: Jumping Squat Sit Up

WOD 9.23.21

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A. Superset Bench Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. 2 rounds for time: 30 Dumbbell Push Press 50/35LB 25 Box Jump 30/24" 20 Chest to Bar Pull Up

WOD 9.22.21

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A. Superset Pause Overhead Squat 2-2-2-2-2 hold for 3 seconds at bottom Skill Work Jump Rope B. As many round as possible in 10 minutes: 5 Power Clean 93/61KG 10 Toes to Bar Courtesy of crossfit.com.