WOD 1.23.21

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A. Superset Shoulder Press 2-2-2-2-2 Straight Body Lift 2-2-2-2-2 B. As many rounds as possible: 0:00-2:00, perform an AMRAP of: 20 Dumbbell Snatch 50/35LB 20 Push Up 2:00-4:00, Rest. 4:00-6:00, perform an AMRAP…

WOD 1.22.21

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  A. 5 rounds for max reps: 1 Minute Rope Climb 1 Minute Rest B. 8 rounds for max reps: In 1 minute, perform: 6 Burpee Box Jumps 24/20" Max Rep Back Squat 50/35KG Rest 1 minute between rounds.

WOD 1.21.21

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A. Work up to a heavy complex 1 Power Clean 1 Pause Jerk 1 Jerk B. 10 rounds for time: 3 Clean and Jerk 61/43KG 30 Double Under 15 minute time cap.

WOD 1.20.21

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A. Superset Ring Dip 5 x Max Rep Single Leg Romanian Deadlift 10-10-10-10-10 each leg B. For time: 5000M Row

WOD 1.19.21

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A. Overhead Squat 3-3-3-3-3 B. 4 rounds for time: 20 Wall Ball 20/14LB, 10/9' 10 Burpee 5 Devils Press 50/35LB

WOD 1.18.21

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30 rounds for time: 5 Box Jump 24/20" 3 Toes to Bar 1 Power Clean 100/70KG 30 minute time cap.

WOD 1.17.21

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  A. Front Rack Lunge 10-10-10-10-10 B. 4 rounds for time: 400M Run 15 Dumbbell Push Press 50/35LB

WOD 1.16.21

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A. Establish 1RM Snatch B. For time: 30-20-10 reps of: Lateral Burpee Over Bar Hang Power Snatch 43/30KG

WOD 1.15.21

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A. Back Squat 5-5-5-5-5 B. For Time: 15-12-9 reps of: Thruster 61/43KG Chest to Bar Pull Up

WOD 1.14.21

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A. Split Jerk 3-3-2-2-1-1-1 B. For Time: 21-15-9 reps for time of: Calorie Row Kettlebell Swing 2/1.5P Sumo Deadlift High Pull 2/1.5P Box Jump 30/24"