WOD 9.11.21

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A. Work up to a heavy complex 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch B. "Heads or Tails" - Heads - For time: 1000M Row Then, 5 rounds: 20 Russian Kettlebell Swing 2/1.5P 15 Toes to Bar - Tails…

WOD 9.10.21

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A. Superset Pause Front Squat 3-3-3-3-3 hold at bottom for 3 seconds Skill Work Handstand Hold on Paralletes B. As many reps as possible in 15 minutes: 1 Devils Press 50/35LB 2 Dumbbell Front Squat 50/35LB 3 Handstand…

WOD 9.9.21

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A. 20 rounds: Every 30 seconds, perform: 1 Clean and Jerk @ 80% B. As many rounds as possible in 12 minutes: 2 Rope Climb 6 Deadlift 125/85KG 100M Run

WOD 9.8.21

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A. Superset Bench Press 3-3-3-3-3 Hip Extension 5 x 10-25 B. For time: 50 Squat 50 Push Up 50 Sit Up 50 Pull Up 50 Sit Up 50 Push Up 50 Squat 20 minute time cap.

WOD 9.7.21

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A. Superset Overhead Squat 3-3-3-3-3 L-Hang 5 x 20 Sec B. 4 rounds for max reps: 1 minute stations: Power Snatch 43/30KG Rest Calorie Row Rest

WOD 9.6.21

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"Kill Bill" For time: 10 Pull Up 20 Thruster 50/35KG 30 Box Jump 30/24" 40 Toes to Bar 50 Burpee 60 Overhead Lunge 20/15KG Plate 70 Deadlift 50/35KG 80 Wall Ball 20/14LB, 10/9' 90 Sit Up 100 Double Under

WOD 9.5.21

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A. For time: 15-12-9-6-3 reps of: Push Jerk 70/49KG Bar Facing Burpee 10 minute time cap. B. 5 rounds for max load: 50M Sled Push Rest as needed between rounds. Stopping at any point is a fail.

WOD 9.4.21

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A. Superset Single Arm, Single Leg, Bent Row 10-10-10-10, each arm Sots Press 10-10-10-10 Leg Lift 5-5-5-5 B. As many rounds as possible in 15 minutes: 30 Single Arm Overhead Lunge 25 V-Up 20 Kettlebell Snatch 15…

WOD 9.3.21

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"Havana" As many rounds as possible in 25 minutes: 150 Double Under 50 Push Up 15 Power Clean 84/57KG

WOD 9.2.21

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A. Superset Front Squat 5-5-5-5-5 Strict Chin Up 5-5-5-5-5 B. For time: 500M Row 30 Pull Up 10 Overhead Squat 20 Pull Up 20 Overhead Squat 10 Pull Up 30 Overhead Squat 500M Row