WOD 7.28.21

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A. Superset Deadlift 5-5-5-5-5 L-Sit 5 x 20 Sec B. 5 rounds for time: 400M Run 15 Sumo Deadlift High Pull 43/30KG

WOD 7.27.21

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A. 6 rounds for max reps: From 0:00-1:00, perform: One unbroken set of Strict Pull Ups From 1:00-2:00, perform: One unbroken set of Strict Handstand Push Ups B. For time: 30 Box Jump 24/20" 30 Dumbbell Snatch 50/35LB 30…

WOD 7.26.21

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A. Every minute for 6 minutes: 1 Squat Clean 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 20 minutes: 1 Round of "The Chief" 1 Rope Climb 2 Rounds of "The Chief" 2 Rope Climb 3 Rounds of "The Chief" 3…

WOD 7.25.21

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A. Superset Snatch Balance 5-5-5-5-5 Hip Extension 20-20-20-20-20 B. For time: 40/28 Calorie Row 40 Med Ball Sit Up 20/14LB 30/21 Calorie Row 30 Med Ball Sit Up 20/14 Calorie Row 20 Med Ball Sit Up 10/7 Calorie…

WOD 7.24.21

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A. In 10 minutes, establish 1 Rep Max: Power Clean B. 5 rounds for time: 12 Front Rack Lunge 61/43KG 12 Push Press 61/43KG 12 Lateral Burpee Over Barbell Rest 2 minutes between rounds. Compare to March 21, 2020. …

WOD 7.23.21

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A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 12 minutes: 5 Devils Press 50/35LB 15 Toes to Bar 50 Double Under Compare to February 3, 2020.

WOD 7.22.21

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B. Superset Back Squat 5-5-5-5-5 Ring Support 5 x 30 Sec B. For time: 3-6-9-6-3 reps of: Thruster 61/43KG Burpee Box Jump Over 24/20"

WOD 7.21.21

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A. Every minute for 6 minutes: 5 Power Snatch Perform at 70% 1 Rep Max. B. For time: 7 Muscle Up 400M Run 5 Rope Climb 400M Run 35 Pull Up 400M Run

WOD 7.20.21

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A. Superset Push Press 3-3-3-3-3 Skill Work Jump Rope B. For time: 100 Double Under 50 Deadlift 60/40KG 100 Double Under 40 Hang Power Clean 40/30KG 100 Double Under 30 Shoulder to Overhead 40/30KG

WOD 7.19.21

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A. Every minute for 8 minutes: 3 Front Squats Perform at 70% 1 Rep Max. Barbell starts on floor. B. As many rounds as possible in 20 minutes: 40 Wall Ball 20/14LB, 10/9FT 30/24 Calorie Row 20 Toes to Bar 10 Dumbbell…