WOD 4.18.22

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A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 21-15-9 reps of: Thruster 43/30KG Kettlebell Swing 1.5/1P Then, 21-15-9 reps of: Pull Up Kettlebell Swing

WOD 4.17.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 5 x 10-20 reps B. As many rounds as possible in 15 minutes: 40 Double Under 12 Hang Power Snatch 43/30KG 4 Handstand Push Up 40 Double Under 12 Hang Power Snatch 43/30KG 8…

WOD 4.16.22

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A. Deadlift 5-5-5-5-5 B. For time: 1 Mile Run Then, 40 Wall Ball 25/20LKB 20 Chest to Bar Pull Up 30 Wall Ball 25/20LKB 15 Chest to Bar Pull Up 20 Wall Ball 25/20LKB 10 Chest to Bar Pull Up 10 Wall Ball 25/20LKB 5…

WOD 4.15.22

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A. Split Jerk 3-3-2-2-1-1-1 B. "Freddy's Revenge" 5 rounds for time: 5 Shoulder to Overhead 84/61KG 10 Burpee

WOD 4.14.22

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A. Superset Front Squat 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. As many rounds as possible: 15 Deadlift 61/43KG 1 Rope Climb 15 Deadlift 61/43KG 1 Rope Climb 15 Deadlift 61/43KG 2 Rope Climb 15 Deadlift 61/43KG 2…

WOD 4.13.22

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A. Work up to a heavy 20M Prowler Push B. 5 rounds for time: 400M Run 25 Kettlebell Swing 1.5/1P

WOD 4.12.22

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A. Every minute for 6 minutes: 5 Squat Snatch @ 50% B. "Cindy" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat

WOD 4.11.22

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A. Superset Push Press 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. For time: 15 Clean and Jerk 61/43KG 30 Toes to Bar 10 Clean and Jerk 20 Toes to Bar 5 Clean and Jerk 10 Toes to Bar

WOD 4.10.22

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A. Every minute for 10 minutes: Strict Pull Up Pick a number of repetitions that you can sustain for all 10 minutes.` B. For time: 40-30-20-10 reps of: Calorie Row Wall Ball 20/14LB, 10/9FT Sumo Deadlift High Pull…

WOD 4.9.22

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A. Work up to a heavy Split Snatch B. As many rounds as possible in 15 minutes: 10 Deficit Handstand Push Ups 4/2" 20 Pistol, alternating 30 Abmat Sit Up