WOD 11.6.20

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A. Push Press 3-3-3-3-3 B. For time: 30 Front Rack Lunge 50 Double Under 20 Mixed Grip Lunge, Right 50 Double Under 20 Mixed Grip Lunge, Left 50 Double Under 10 Overhead Lunge 50 Double Under Perform with a pair of…

WOD 11.5.20

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A. Deadlift 2-2-2-2-2 B. 6 rounds each for time: 250M Row Perform each round every 3 minutes.

WOD 11.4.20

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A. Work up to a heavy complex High Hang Power Clean Hang Power Clean Power Clean B. 4 rounds: In 3 minutes, perform an AMRAP of: 1 Power Clean 84KG 4 V-Up 8 Lateral Jump Over Barbell Rest 1 minute between rounds.…

WOD 11.3.20

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A. Overhead Squat 2-2-2-2-2 B. For time: 25 Back Squat 25 Push Jerk 75 Air Squat 25 Push Jerk 25 Back Squat Perform with a 61/43KG Barbell.

WOD 11.2.20

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A. Every minute for 8 minutes: Bar Muscle Up or Chest to Bar Pull Up or Pull Up Choose a movement and a number of reps that you can sustain for all 8 minutes. B. 3 rounds for time: 30 Box Jump 24/20" 20 Renegade Row…

WOD 11.1.20

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A. Work up to a heavy Snatch, Double B. 4 rounds for max reps: In 2 minutes, perform: 10 Deadlift 100/70KG 25 Med Ball Sit Up 20/14LB Max Calorie Row Rest 2 minutes between rounds.

WOD 10.31.20

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A. Every minute for 8 minutes: 1 Power Clean 1 Push Press 1 Front Squat 1 Push Jerk 1 Front Squat 1 Split Jerk Perform at 70% 1 Rep Max Split Jerk. B. As many rounds as possible in 12 minutes: 800M Buy in, Then, AMRAP…

WOD 10.30.20

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A. Superset Strict Pull Up 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8, each leg B. For time: 50 Kettlebell Swing 1.5/1P 25 Burpee 50 Kettlebell Swing 25 Burpee 50 Kettlebell Swing

WOD 10.29.20

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A. Superset Front Squat 3-3-3-3-3 Skill Work Handstand Hold B. As many rounds as possible in 8 minutes: 1 Bear Complex 43/30KG 10 V-Up 2 Bear Complex 10 V-Up 3 Bear Complex 10 V-Up 4 Bear Complex 10 V-Up Continue…

WOD 10.28.20

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A. Deadlift 3-3-3-3-3 B. For time: Complete 4 rounds of, 5 Devils Press 50/35LB 20 Dumbbell Snatch, alternating 50/35LB 50 Double Under Then, 800M Run