WOD 9.29.20

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 15 minutes: 12 Russian Kettlebell Swing 2/1.5P 9 V-Up 6 Burpee

WOD 9.28.20

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A. Work up to a heavy Hang Squat Clean, Double B. For time: 21 Front Squat @ 40% 1RM 15 Front Squat @ 50% 1RM 9 Front Squat @ 60% 1RM 15 Front Squat @ 50% 1RM 21 Front Squat @ 40% 1RM After each set and every break in…

WOD 9.27.20

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A. Tempo Clean Deadlift 3-3-3-3-3 Perform tempo at: 5 second up 1 second hold at top 5 seconds down 0 seconds hold at bottom B. "Death By" Dumbbell Hang Clean 50/35LB Abmat Sit Up

WOD 9.26.20

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A. 9 sets for max repetitions: Perform 1 set every 2 minutes: Sets 1-3: Strict Pull Up Sets 4-6: Strict Handstand Push Up Sets 7-9: Strict Toes to Bar B. For time: 40 Dumbbell Snatch 50/35LB 10 Burpee Box Jump 24/20" 30…

WOD 9.25.20

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. For time: 30 Power Snatch 30 Clean and Jerk 30 Thruster Perform with a 43/30KG barbell. 10 minute time cap.

WOD 9.24.20

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A. Superset Shoulder Press 5-5-5-5-5 L-Hang 5 x 20 Sec B. 4 rounds for time: 400M Run 25 Med Ball Sit Up 20/14LB

WOD 9.23.20

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3 rounds for max reps: 1 minute on each station: Row for Calories Deadlift 52/35KG Push Up Hang Power Clean 52/35KG Lateral Burpee Over Barbell Rest

WOD 9.22.20

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A. Establish 1RM Squat Clean B. As many rounds as possible in 10 minutes: 10 Double Kettlebell Overhead Lunge 1/.75P 30 Double Under Compare to February 7, 2019.

WOD 9.21.20

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A. Every minute for 8 minutes: 2 Turkish Get Up Perform at 70% 1RM. B. For time: 30-25-20-15-10-5 reps of: Box Jump 24/20" Kettlebell Swing 2/1.5P Med Ball Sit Up 20/14LB 20 minute time cap.

WOD 9.20.20

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A. Work up to a heavy complex 2 Hang Snatch Pull 1 Hang Power Snatch B. For time: 10 Dumbbell Deadlift 50/35LB 5 Burpee 20 Dumbbell Deadlift 10 Burpee 30 Dumbbell Deadlift 15 Burpee 40 Dumbbell Deadlift 20 Burpee …