WOD 1.15.22

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A. Every 30 seconds for 20 rounds: 1 Squat Snatch @ 75% B. For time: 15-12-9 reps of: Thruster 43/30KG Pull Up Rest 2 minutes. 12 Thruster 52/36KG 3 Rope Climb 9 Thruster 2 Rope Climb 6 Thruster 1 Rope Climb Rest…

WOD 1.14.22

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A. Every 30 seconds for 20 rounds: 1 Squat Snatch @ 75% B. For time: 15-12-9 reps of: Thruster 43/30KG Pull Up Rest 2 minutes. 12 Thruster 52/36KG 3 Rope Climb 9 Thruster 2 Rope Climb 6 Thruster 1 Rope Climb Rest…

WOD 1.13.22

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A. Superset Bench Press 2-2-2-2-2 Pistol 2-2-2-2-2 each leg B. 8 rounds for max reps: In 1 minute, perform: 10/7 Calorie Row 10 V-Up Max Rep Burpee Over Rower Rest 1 minute between rounds.

WOD 1.12.22

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A. Split Jerk 3-3-2-2-1-1-1 B. "DT" 5 rounds for time: 12 Deadlift 9 Hang Power Clean 6 Push Jerk Perform with a 70/48KG Barbell.

WOD 1.11.22

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A. Work up to a heavy Turkish Get Up, each arm B. As many rounds as possible in 15 minutes: 10 Pull Up 15 Push Up 20 Squat

WOD 1.10.22

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A. Every minute for 10 minutes: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Perform at 75% 1RM Power Snatch B. 3 rounds for max reps: 1 Minute Row for Calories 1 Minute Hang Power Snatch 43/30KG 1 Minute Sumo…

WOD 1.9.22

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A. Superset Push Press 5-5-5-5-5 Mobility B. As many rounds as possible in 10 minutes: 10 Wall Ball 20/14LB, 10/9FT 10 Burpee Box Jump Over 24/20" 20 Wall Ball 10 Burpee Box Jump Over 30 Wall Ball 10 Burpee Box Jump…

WOD 1.8.22

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A. Deadlift 5-5-5-5-5 B. As many rounds as possible in 16 minutes: 6 Toes to Bar 12 Kettlebell Swing 1.5/1P 24 Double Under

WOD 1.7.22

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A. Every 30 seconds for 20 rounds: 1 Clean and Jerk @ 75% B. "Nasty Girls" 3 rounds for time: 50 Air Squat 7 Muscle Up 10 Hang Power Clean 61/43KG

WOD 1.6.22

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A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope B. As many rounds as possible in 10 minutes: 10 Dumbbell Snatch, alternating 50/35LB 10 Single Arm Overhead Lunge 50/35LB