WOD 7.3.19

A. For time:

800M Run
Then, 12 rounds:
4 Handstand Push Up
6 Pistol, alternating
8 Kettlebell Swing 2/1.5P
Then,
800M Run

Wear a 20LB weight vest.

Compare to July 3, 2018.

WOD 7.2.19

A. Every minute for 10 minutes:

3 Snatch Grip Deadlift @ 100% 1RM

B. As many reps as possible in 8 minutes:

1 Toes to Bar
20 Double Unders
2 Toes to Bar
20 Double Unders
3 Toes to Bar
20 Double Unders

Continue adding 1 Toes to Bar each round.

WOD 7.1.19

A. Superset

Push Press
2-2-2-2-2

Max Height Single Leg Box Jump, each leg

B. As many rounds as possible in 12 minutes:

30 Wall Ball 20/14LB, 10/9FT
5 Muscle Up

WOD 6.30.19

A. Every minute for 8 minutes:

3 Hang Power Clean @ 75% 1RM

B. For time:

500M Row
50 Kettlebell Swing 1.5/1P
500M Row
50 Kettlebell Swing
500M Row

WOD 6.29.19

A. For time:

800M Run
30 Burpee
40 V-Up
50 Handstand Push Up
40 V-Up
30 Burpee
800M Run

compare to Apr. 13, 2017

WOD 6.28.19

A. Superset

Back Squat
5-5-5-5-5

Mobility

B. As many rounds as possible in 15 minutes:

1 Power Clean @ 75% 1RM
3 Chest to Bar Pull Up
6 Push Up
9 Air Squat

WOD 6.27.19

A. For time:

1 Min Deadlift Hold 100/70KG
5 Rope Climb
30 Bar Facing Burpee
5 Rope Climb
1 Min Deadlift Hold

compare to Nov. 19, 2018

B. Bearhug Sandbag Carry
5 x 100M

WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

WOD 6.25.19

A. Superset

Deadlift
3-3-3-3-3

Skill Work
Handstand Hold

B. “Death By”

Row for Calories

On the first minute Row 1 Calorie, on the second minute Row 2 Calories. Continue adding 1 Calorie each minute until you cannot complete the work within the minute.

WOD 6.24.19

A. Establish 1RM
Clean & Jerk
B. “Fran”

For time:

21-15-9 reps of:

Thruster 43/30KG
Pull Up