WOD 4.5.19

A. Superset

Back Squat
3-3-3-3-3

Skill Work
Press to Handstand

B. As many rounds as possible in 10 minutes:

7 Box Jump 24/20″
7 Push Press 43/30KG
7 Overhead Squat 43/30KG

WOD 4.4.19

A. For max reps:

3 rounds – Strict Pull Up

Then,

3 rounds – Strict Dip

Rest no more than 2 minutes between rounds.

B. 10 rounds for time:

3 Power Clean 85/60KG
1 Rope Climb

15 minute time cap.

WOD 4.3.19

A. Superset

Overhead Squat
2-2-2-2-2

Skill Work
Jump Rope

B. For time:

25-20-15-10-5 reps of:

Power Snatch 35/25KG
Toes to Bar

WOD 4.2.19

A. Split Jerk
3-3-2-2-1-1-1
B. As many rounds as possible in 14 minutes:

8 Ring Row
10 Pistol, alternating
12 Seconds Ring Support

WOD 4.1.19

A. Superset

Quarter Front Squat
5-5-5-5-5

Skin The Cat
2-2-2-2-2

B. “Diane”

21-15-9 rep for time:

Deadlift 102/70KG
Handstand Push Up

WOD 3.31.19

A. Work up to a heavy Double:

Snatch

B. As many rounds as possible in 12 minutes:

100M Run
8 Single Arm Dumbbell Thruster 50/35LB
8 Dumbbell Snatch 50/35LB

WOD 3.30.19

A. Clean Deadlift
1-1-1-1-1-1-1
B. As many rounds as possible in 16 minutes:

8 Pull Up
10 Push Up
12 Abmat Sit Up
14 Lunge

WOD 3.27.19

A. Superset

Push Press
3-3-3-3-3

Leg Lift
5-5-5-5-5

B. As many rounds as possible in 8 minutes:

2 Deadlift 140/100KG
3 Muscle Up

WOD 3.26.19

A. Superset

Back Squat
2-2-2-2-2

Skill Work
Handstand

B. For time:

50/35 Cal Row
30 Thruster 43/30KG
30 Power Snatch 43/30KG

WOD 3.25.19

A. Every minute for 8 minutes:

3 Hang Clean @ 80%

B. As many rounds as possible in 10 minutes:

6 Dumbbell Burpee Box Step Up 35/30LB
30 Double Under