WOD 9.16.21

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 25 Power Snatch 35/25KG 50 Double Under 20 Power Snatch 45/30KG 50 Double Under 15 Power Snatch 55/35KG 50 Double Under 10 Power Snatch 65/45KG 50 Double Under 5 Power Snatch…

WOD 9.15.21

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A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5 x Max Effort B. As many rounds as possible in 15 minutes: 15 Toes to Bar 25 Burpee 35 Wall Ball 20/14LB, 10/9FT

WOD 9.14.21

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A. Work up to a heavy Turkish Get Up, Double, each arm B. For time: 75 Kettlebell Swing 1.5/1P 1 Mile Run 75 Kettlebell Swing

WOD 9.13.21

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A. Superset Snatch Balance 3-3-3-3-3 GHD Sit Up 5 x 10-25 B. 10 rounds for time: 5 Front Squats 84/61KG 5 Deficit Handstand Push Up 4/2"

WOD 9.12.21

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A. Superset Deadlift 5-5-5-5-5 Ring Support 5 x 30 Sec B. 3 rounds for time: 30 Overhead Lunge 30/20KG 90 Double Under

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