WOD 5.4.21

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A. Superset Strict Pull Up 3-3-3-3-3 L-Sit 5 x 20 Sec B. 5 rounds for time: 10 Handstand Push Up 15 Pull Up 10 Burpee to Target Rest 1 minute between rounds.

WOD 5.3.21

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A. Back Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 24 Double Under 12 Deadlift 61/43KG 24 Double Under 9 Hang Power Clean 61/43KG 24 Double Under 6 Push Jerk 61/43KG

WOD 5.2.21

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A. 5 rounds for load and quality: 100M Double Kettlebell Front Rack Carry B. For time: 100 Double Under 500M Row 800M Run 500M Row 100 Double Under Compare to August 2, 2019.

WOD 5.1.21

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A. Back Rack Box Step Up, alternating 10-10-10-10-10 B. For time: 30 Burpee Box Jump 30/24" 30 Hang Squat Snatch 50/35KG

WOD 4.30.21

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A. Every minute for 8 minutes: Bar Muscle Up Choose a modification and/or a number of reps that you can sustain for all 8 minutes. B. 5 rounds for time: 10 Goblet Squat 20 Kettlebell Swing 30 Lateral Jump Over Kettlebell Perform…

WOD 4.29.21

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A. Every minute for 8 minutes: 5 Deadlift Perform at 70% 1RM Deadlift. B. 5 rounds for time: 400M Run 15 Dumbbell Push Press 50/35LB

WOD 4.28.21

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A. Overhead Squat 3-3-3-3-3 B. For time: 50 Box Jump Over 24/20" 40 Chest to Bar Pull Up 30 Power Clean 70/47KG 12 minute time cap.

WOD 4.27.21

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A. Push Press 5-5-5-5-5 B. For time: 1000M Row Then, 5 rounds: 15 Double Kettlebell Snatch 1/.75P 10 Double Kettlebell Overhead Lunge 1/.75P

WOD 4.26.21

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Every minute for 30 minutes: Min 1: 10 Burpee Min 2: 2 Rope Climb Min 3: 40 Double Under

WOD 4.25.21

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A. Front Squat 3-3-3-3-3 B. 6 rounds for time: 15 Wall Ball 20/14LB, 10/9FT 10 Deadlift 70/49KG 5 Push Jerk 70/49KG 15 minute time cap.