WOD 6.30.22

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A. Superset Shoulder Press 3-3-3-3-3 Mobility B. As many rounds as possible in 15 minutes: 5 Ring Row 10 V-Up 15 Kettlebell Swing 1.5.1P 10 Ring Row 15 V-Up 20 Kettlebell Swing 15 Ring Row 20 V-Up 25 Kettlebell…

WOD 6.29.22

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A. Every minute for 8 minutes: 3 Hang Squat Snatch Perform at 60% 1 Rep Max Snatch. B. As many rounds as possible in 12 minutes: 5 Deadlift 115/75KG 10 Weighted Box Step Up 2x35/25LB, 20" Courtesy of CrossFit. …

WOD 6.28.22

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As many rounds as possible in 20 minutes: 5 Burpee 1 Rope Climb 30 Double Unders Compare to February 22, 2019.

WOD 6.27.22

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A. Superset Front Rack Lunge 4-4-4-4-4 L-Sit 5 x 20 Seconds B. 4 rounds for time: 15 Push Jerk 61/43KG 50 Squat

WOD 6.26.22

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A. Superset Sandbag Clean 6-6-6-6-6 Skill Work Pull Overs B. 4 rounds: Every 4 minutes, complete: 500M Row 5 Power Clean 84/61KG Score is your slowest round.

WOD 6.25.22

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A. Work up to a heavy Turkish Get Up, each arm B. 2 rounds for time: 150 Double Under 50 Single Arm Dumbbell Thruster 50/35LB 30 Toes to Bar 15 minute time cap.

WOD 6.24.22

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A. Superset Push Press 3-3-3-3-3 GHD Sit Up 5 x 10-25 reps B. 10 rounds for time: 10 Sumo Deadlift High Pull 43/30KG 10 Bar Facing Burpee 15 minute time cap.

WOD 6.23.22

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A. Establish 1 Rep Max Overhead Squat B. 3 rounds for time: 5 Muscle Up 10 Hang Squat Snatch 43/30KG 20 Box Jump 24/20"

WOD 6.22.22

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A. Work up to a heavy 100FT Farmers Carry B. 10 minutes for max reps: Clean and Jerk 75/52KG At the top of each minute, including the first, Run 100M.

WOD 6.21.22

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. For time: 40-30-20-10 reps of: Ring Push Up Pistol, alternating 12 minute time cap.