WOD 12.1.19

A. Split jerk 3-3-2-2-1-1-1 B. 4 rounds for max reps: With a 2 minute clock: 20/14 Cal Row Max Rep Wall Ball 20/14LB, 10/9FT Rest 2 minutes between rounds.

WOD 11.30.19

A. Superset Sumo Deadlift 5-5-5-5-5 Strict Ring Row 8-8-8-8-8 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Toes to Bar

WOD 11.29.19

A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.28.19

A. Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 6 Lateral Burpee Over Barbell Take turns completing one full round of the work listed above.

WOD 11.27.19

A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. As many rounds as possible in 10 minutes: 20 Double Under 4 Single Arm Dumbbell Thruster, right 50/35LB 4 Single Arm Overhead Lunge, right 50/35LB 20 Double…

WOD 11.26.19

A. For time: 21 Push Press 43/30KG 15 Push Press 61/43KG 9 Push Press 84/61KG 15 Push Press 61/43KG 21 Push Press 43/30KG compare to December 7, 2018 B. For time: 5000M Row

WOD 11.25.19

A. Every minute for 10 minutes: 2 Squat Clean Perform at 70% 1RM Squat Clean B. 5 rounds for time: 100M Double Kettlebell Front Rack Carry 1.5/1P 20 Hollow Rock 20 Arch Rock compare to April 30, 2018

WOD 11.24.19

A. Superset Deadlift 5-5-5-5-5 False Grip Pull Up 3-3-3-3-3 B. For time: 40-30-20-10 reps of: Dumbbell Snatch 50/35LB Push Up

WOD 11.23.19

A. Work up to a heavy Push Press, Triple Barbell starts on the floor. B. 6 rounds for time: 12 Toes to Bar 9 Power Clean 6 Front Squat 3 Shoulder to Overhead Perform with a 70/49KG Barbell.

WOD 11.22.19

A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope B. For time: 100 Double Under 35 Burpee to a 6" target 10 Rope Climb 35 Burpee to a 6" target 100 Double Under 15 minute time cap.