WOD 7.18.21

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A. Superset Bench Press 5-5-5-5-5 Front Squat Hold 5 x 30 sec B. For time: 40-30-20-10 Reps of: Box Jump 24/20" Kettlebell Swing 1.5/1P

WOD 7.17.21

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A. Deadlift 2-2-2-2-2 B. For time: 200 Double Under 100 Abmat Sit Up 50 Dumbbell Hang Clean 50/35LB 25 Handstand Push Up 15 minute time cap.

WOD 7.16.21

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A. In 10 minutes, build to a heavy complex: 1 Overhead Squat 1 Front Squat 1 Back Squat Bar starts on floor and cannot touch the floor again until finished. B. 10 rounds for time: 3 Power Snatch 61/43 1 Round of "Cindy" Cindy: 5…

WOD 7.15.21

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A. Establish 1 Rep Max Dumbbell Snatch B. For time: Run 5KM

WOD 7.14.21

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A. Superset Back Squat 3-3-3-3-3 Dip 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 10 Double Kettlebell Snatch 1/.75P 10 Double Kettlebell Overhead Lunge 1/.75P 10 Kettlebell Facing Burpee

WOD 7.13.21

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A. Every minute for 8 minutes: 3 Power Clean and Jerk Perform at 75% 1 Rep Max. B. For time: 35 Pull Up 35 Power Clean 43/30KG 35 Toes to Bar 35 Push Press 43/30KG 35 Box Jump 24/20" 35 Sumo Deadlift High Pull 43…

WOD 7.12.21

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A. Overhead Squat 3-3-3-3-3 B. For time: Run 400M 50 Thruster 20/15KG Run 400M 50 Pistol, alternating Run 400M Compare to September 13, 2019.

WOD 7.11.21

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A. Work up to a heavy 20M Prowler Push B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 5 Ring Dip

WOD 7.10.21

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A. Work up to a heavy Curtis P Complex Curtis P = 1 Power Clean 2 Front Rack Lunge 1 Push Press B. 3 roumnds for time: 400M Run 21 Pull Up 5 Power Clean 93/65KG

WOD 7.9.21

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A. Every minute for 8 minutes: 5 Wide Grip Behind the Neck Push Jerk B. 5 rounds for time: 21 Kettlebell Swing 1.5/1P 21 Push Up