WOD 6.8.20

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A. 5 rounds: 30 Seconds Deadlift 30 Seconds Deadlift Hold 30 Seconds Rest 1 Minute Plank 30 Seconds Rest B. 5 rounds for time: 20 Dumbbell Snatch, alternating 12 Pull Up

WOD 6.7.20

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A. 5 rounds for load and reps: 30 Seconds Split Snatch 30 Seconds Rest 30 Seconds V-up 30 Seconds Rest B. For time: 30 Lateral Burpee Over Barbell 30 Bear Complex 30 Lateral Burpee Over Barbell 1 Bear Complex = 1 Power…

WOD 6.6.20

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5 cycles: In 3 minutes, perform an AMRAP of: 2 Devils Press 4 Renegade Row 12 Double Under or Lateral Jump Over Dumbbells

WOD 6.5.20

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A. 5 rounds: 30 Seconds Back Squat 30 Second Rest 30 Seconds Handstand Hold 30 Seconds Rest B. 10 rounds for max reps: In 1 minute, perform: 5 Handstand Push Up 8 Power Clean Max Rep Burpee Rest 1 minute between…

WOD 6.4.20

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A. Tabata Arch Hold Straddle Side Plank, Right Supine Straight Leg Bridge Straddle Side Plank, Left 8 rounds, 20 seconds of work, 10 seconds of rest. Cycle through each movement until you have competed all 8 rounds. B. For…

WOD 6.3.20

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A. 5 rounds for quality: 10 Lateral Box Step Up 10 Renegade Row 30 Russian Twist B. As many rounds as possible in 15 minutes: 6 Pull Up 8 Push Up 10 Lunge Wear a 20LB weight vest.

WOD 6.2.20

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A. 18 minute EMOM: First minute: 2 Turkish Get Up Second minute: 4 Devils Press Third minute: 24 Hollow Rock B. For time: 25 Hang Snatch 50 Sit Up 20 Hang Snatch 40 Sit Up 15 Hang Snatch 30 Sit Up 10 Hang Snatch 20…

WOD 6.1.20

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In 5 minutes, perform: 100 Double Under Then, AMRAP of: 6 Lateral Dumbbell Burpee 12 Dumbbell Front Squat 50/35LB Rest 5 minutes: In 5 minutes, perform: 100 Double Under Then, AMRAP of: 6 Lateral Dumbbell Burpee 9 Dumbbell…

WOD 5.31.20

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A. 5 rounds for load and reps: 30 Seconds Sumo Deadlift High Pull 30 Seconds Rest 30 Seconds Hollow Rock 30 Seconds Rest B. 4 rounds for time: 60 Double Under 20 Box Jump 20 V-Up 20FT Handstand Walk OR 2 Wall Walk Up 15…

WOD 5.30.20

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A. 5 rounds for load and reps: 30 Seconds Hang Squat Clean 30 Seconds Rest 30 Seconds Strict Handstand Push Up 30 Seconds Rest B. For time: 50 Dumbbell Snatch, alternating 25 Burpee 50 Single Arm Thruster 25 Burpee 50…