WOD 10.4.20

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A. Work up to a heravy complex: 1 Power Clean 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 12 minutes: 5 Devils Press 50/35LB 10 Renegade Row 50/35LB 30 Double Under

WOD 10.3.20

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A. Front Rack Lunge 10-10-10-10-10 B. 3 rounds for time: 35 Jumping Back Squat 20/15KG 400M Run

WOD 10.2.20

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A. Push Press 2-2-2-2-2 B. 5 rounds for time: 20 Box Jump 24/20" 10 Kettlebell Snatch, Right 1.5/1P 10 Kettlebell Snatch, Left 1.5/1P 12 minute time cap.

WOD 10.1.20

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A. Every minute for 8 minutes: 3 Power Snatch Perform at 75% 1RM. B. 4 rounds for max reps: In 2 minutes, perform: 10 Deadlift 100/70KG 15 Burpee Over Rower Max Calorie Row Rest 2 minutes between rounds. Compare…

WOD 9.30.20

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A. Option 1: Spend 15 minutes working on Legless Rope ClimbOption 2: Bent Row 5-5-5-5-5 B. For time: 21 Dumbbell Hang Squat Clean 21 Dumbbell Push Press 400M Run 15 Dumbbell Hang Squat Clean 15 Dumbbell Push Press 400M…

WOD 9.29.20

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 15 minutes: 12 Russian Kettlebell Swing 2/1.5P 9 V-Up 6 Burpee

WOD 9.28.20

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A. Work up to a heavy Hang Squat Clean, Double B. For time: 21 Front Squat @ 40% 1RM 15 Front Squat @ 50% 1RM 9 Front Squat @ 60% 1RM 15 Front Squat @ 50% 1RM 21 Front Squat @ 40% 1RM After each set and every break in…

WOD 9.27.20

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A. Tempo Clean Deadlift 3-3-3-3-3 Perform tempo at: 5 second up 1 second hold at top 5 seconds down 0 seconds hold at bottom B. "Death By" Dumbbell Hang Clean 50/35LB Abmat Sit Up

WOD 9.26.20

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A. 9 sets for max repetitions: Perform 1 set every 2 minutes: Sets 1-3: Strict Pull Up Sets 4-6: Strict Handstand Push Up Sets 7-9: Strict Toes to Bar B. For time: 40 Dumbbell Snatch 50/35LB 10 Burpee Box Jump 24/20" 30…

WOD 9.25.20

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A. Superset Back Squat 2-2-2-2-2 Skill Work Handstands B. For time: 30 Power Snatch 30 Clean and Jerk 30 Thruster Perform with a 43/30KG barbell. 10 minute time cap.