WOD 4.7.22

,
A. Superset Overhead Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. "Ellen" 3 rounds for time: 20 Burpee 21 Dumbbell Snatch 50/35LB 12 Dumbbell Thruster 50/35LB Compare to March 18, 2021.

WOD 4.6.22

,
A. Superset Dip 3-3-3-3-3 Sots Pres 8-8-8-8-8 Single Leg RDL 8-8-8-8-8, each leg B. As many rounds as possible in 15 minutes: 1 Toes to Bar 2 Box Jump 36/30" 2 Toes to Bar 4 Box Jump 3 Toes to Bar 6 Box Jump Continue…

WOD 4.5.22

,
A. Superset Back Squat 5-5-5-5-5 Strict Handstand Push Up 5-5-5-5-5 B. For time: 16-14-12-10-8 Deadlift 14-12-10- 8- 6 Hang Power Clean 12-10- 8 - 6- 4 Front Rack Lunge 10- 8 - 6 - 4- 2 Shoulder to Overhead Perform…

WOD 4.4.22

,
A. Every 30 seconds for 20 rounds: 1 Clean Pull @ 1RM Clean B. 5 rounds for time: 400M Run 15 Pull Up

WOD 4.3.22

,
A. Every minute for 8 minutes: 3 Hang Squat Snatch @ 60% B. As many rounds as possible in 20 minutes: 50 Double Under 40 Squat 30 Sit Up 20 Push Up

WOD 4.2.22

,
A. Superset Bent Row 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. "Death By" With a continuously running clock perform: 0:00 - 1:00 1 Rope Climb 1 Burpee 1:00 - 2:00 1 Rope Climb 2 Burpee 2:00 - 3:00 1 Rope…

WOD 4.1.22

,
"Jack" As many rounds as possible in 20 minutes: 10 Push Press 52/35KG 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20"

WOD 3.31.22

,
A. Superset Deadlift 3-3-3-3-3 GHD Sit Up 5 x 10-20 reps B. For time: 75 Double Under 15 Chest to Bar Pull Up 15 Power Clean 61/43KG 75 Double Under 15 Chest to Bar Pull Up 10 Power Clean 70/49KG 75 Double Under 15…

WOD 3.30.22

,
A. Work up to a heavy 100FT Overhead Carry B. For time: 50 Bar Facing Burpee 30 Squat Snatch 52/35KG 12 minute time cap. Compare to July 1, 2020.

WOD 3.29.22

,
A. Superset Front Squat 5-5-5-5-5 False Grip Chest to Ring Pull Up 5-5-5-5-5 B. For time: 30/21 Calorie Row 30 Toes to Bar 30/21 Calorie Row 30 Toes to Bar 30/21 Calorie Row