WOD 10.14.20

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A. Superset Front Squat 2-2-2-2-2 L-Sit 5 x 20 Sec B. For time: 30 Power Clean 61/43KG 30 Lateral Burpee Over Barbell 20 Front Squat 61/43KG 20 Lateral Burpee Over Barbell 10 Squat Clean 61/43KG 10 Lateral Burpee…

WOD 10.13.20

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A. Every minute for 12 minutes: ODD: 10 Ring Row EVEN: 10 Ring Dip B. Tabata Kettlebell Sumo Deadlift High Pull 2/1.5P Row for Calories Russian Kettlebell Swing 2/1.5P

WOD 10.12.20

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5 rounds for time: 400M Run 30 Box Jump 24/20" 20 Thruster 20/15KG 25 minute time cap.

WOD 10.11.20

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A. Every minute for 10 minutes: 5 Strict Handstand Push Up B. For time: 50-40-30-20-10 Double Under 25-20-15-10-5 Med Ball Sit Up 20/14LB 5-4-3-2-1 Clean 100/70KG

WOD 10.10.20

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A. Work up to a heavy Single Squat Snatch B. For time: 20 Power Snatch 52/35KG 20 Bar Facing Burpee 20 Overhead Squat 52/35KG 20 Bar Facing Burpee 20 Power Snatch 52/35KG Compare to January 8, 2019.

WOD 10.9.20

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A. Every minute for 8 minutes: Bar Muscle Up Pick a number of repetitions that you can sustain every round. B. For time: 21-18-15-12-9-6-3 reps of: Dumbbell Hang Power Clean Dumbbell Push Press Perform with a pair…

WOD 10.8.20

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A. Every minute for 8 minutes: 1 Hang Power Clean 1 Hang Squat Clean 1 Front Squat Perform at 75% of your 1RM Squat Clean. B.. 4 rounds, each for time: 50 Air Squat 50 Double Under 400M Run Perform each round every…

WOD 10.7.20

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A. Deadlift 2-2-2-2-2 B. As many rounds as possible in 15 minutes: 250M Row 25 Push Up

WOD 10.6.20

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A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds for time: 400M Run 15 Hang Power Snatch 52/35KG 9 Bar Facing Burpee Compare to Juanuary 3, 2019.

WOD 10.5.20

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A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. As many rounds as possible in 10 minutes: 15 Box Jump 24/20" 10 Deadlift 61/43KG 5 Thruster 61/43KG