WOD 7.16.20

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A. 5 rounds for max reps: 30 Seconds Bent Row 61/43KG 30 Seconds Rest 30 Seconds V-Up 30 Seconds Rest A. "Death By" From 0:00 - 2:00 2 rounds: 6 Russian Kettlebell Swing 2/1.5P 6 Burpee From 2:00 - 4:00 2 rounds: 8…

WOD 7.15.20

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A. Deadlift 8-8-8-8-8 B. 4 cycles: 3 Min AMRAP: 6 Kettlebell Swing 1.5/1P 6 Push Up 6 Box Jump 24/20" Rest 1 minute between cycles.  

WOD 7.14.20

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A. Work up to a heavy Squat Snatch, Double B. For time: 80 Double Under 16 Overhead Squat 50/35KG 60 Double Under 12 Overhead Squat 40 Double Under 8 Overhead Squat 20 Double Under 4 Overhead Squat

WOD 7.13.20

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A. Every minute for 8 minutes: 3 Push Press 2 Thruster B. 8 rounds for time: 250M Row 200M Run

WOD 7.12.20

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A. 5 rounds for max reps: 30 Seconds Bent Row 61/43KG 30 Seconds Rest 30 Seconds V-Up 30 Seconds Rest A. "Death By" From 0:00 - 2:00 2 rounds: 6 Russian Kettlebell Swing 2/1.5P 6 Burpee From 2:00 - 4:00 2 rounds: 8…

WOD 7.11.20

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A. 4 sets for max weight: 1 Bear Complex Bear Complex: 7 rounds: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press B. 4 rounds for time: 400M Run 25 Thruster 20/15KG  

WOD 7.10.20

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A. Work up to a heavy Hang Snatch B. For time: 2000M Row 50 Pistol, alternating 30 Hang Snatch 61/43KG 17 minute time cap.    

WOD 7.9.20

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A. Every minute for 8 minutes: 3 Push Press 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 15 minutes: 30 Double Under 15 Sit Up 10 Push Up  

WOD 7.8.20

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A. Front Squat 8-8-8-8-8 B. Tabata Box Jump 24/20" Dumbbell Snatch 50/35LB Burpee  

WOD 7.7.20

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A. Work up to a heavy complex: 5 Deadlift 3 Hang Power Clean 1 Split Jerk B. As many rounds as possible in 10 minutes: 10 Sumo Deadlift High Pull 10 Russian Kettlebell Swing 10 Single Arm Push Press Perform with a 2/1.5P…