WOD 6.15.20

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A. Every minute for 10 minutes: 3 Overhead Squats B. As many reps as possible in 10 minutes: Min 1: 10 Hang Power Snatch 50/35KG Min 2: 9 Hang Power Snatch Min 3: 8 Hang Power Snatch Min 4: 7 Hang Power Snatch Min 5: 6…

WOD 6.14.20

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A. 15 minute EMOM: 1st Minute: 20 Sec L-Sit 2nd Minute: 30 Sec Handstand Hold 3rd Minute: 40 Sec Squat Hold A. "Death By" From 0:00 - 2:00 2 rounds: 10 Box Jump 5 Handstand Push Up From 2:00 - 4:00 2 rounds: 12…

WOD 6.13.20

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A. 10 rounds: 30 Seconds Curtis P. Complex 30 Seconds Rest Curtis P. Complex: 1 Power Clean 2 Front Rack Lunge 1 Push Press B. As many reps as possible in 10 minutes: Min 1: 10 Burpee Min 2: 9 Burpee Min 3: 8 Burpee Min…

WOD 6.12.20

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A. Tabata Hollow Rock Arch Rock Single Leg Wall Sit, right Single Leg Wall Sit, left 8 rounds, 20 seconds of work, 10 seconds of rest. Cycle through each movement until you have competed all 8 rounds. B. As many rounds as…

WOD 6.11.20

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A. 5 rounds for quality: 10 Single Leg Romanian Deadlift 10 Lat Pull Over or Max Effort Strict Pull Up 30 Russian Twist B. For time: 21-15-9 reps of: Box Jump 24/20" Thruster 43/30KG Then, 21-15-9 reps of: Box Jump…

WOD 6.10.20

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A. For time: 50 Turkish Get Up 10 minute time cap. B. 4 cycles: In 3 minutes, perform an AMRAP of: 3 Power Clean 4 Burpee 12 Double Under Rest 1 minute between cycles.

WOD 6.9.20

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A. 5 rounds: 30 Seconds Front Rack Lunge 30 Seconds Rest 30 Seconds Push Press 30 Seconds Rest B. As many rounds as possible in 15 minutes: 10 Push Up 15 Sit Up 20 Squat 20 Push Up 30 Sit Up 40 Squat 30 Push Up 45…

WOD 6.8.20

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A. 5 rounds: 30 Seconds Deadlift 30 Seconds Deadlift Hold 30 Seconds Rest 1 Minute Plank 30 Seconds Rest B. 5 rounds for time: 20 Dumbbell Snatch, alternating 12 Pull Up

WOD 6.7.20

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A. 5 rounds for load and reps: 30 Seconds Split Snatch 30 Seconds Rest 30 Seconds V-up 30 Seconds Rest B. For time: 30 Lateral Burpee Over Barbell 30 Bear Complex 30 Lateral Burpee Over Barbell 1 Bear Complex = 1 Power…

WOD 6.6.20

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5 cycles: In 3 minutes, perform an AMRAP of: 2 Devils Press 4 Renegade Row 12 Double Under or Lateral Jump Over Dumbbells