WOD 12.18.19

A. Work up to a heavy Hang Snatch, Triple B. For time: 30 Wall Ball 25/20LB, 10/9FT 30 Pull Up 30 Wall Ball 20 Chest to Bar Pull Up 30 Wall Ball 10 Bar Muscle Up

A. Superset Front Squat 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. For time: 30/21 Calorie Row 30 Double Dumbbell Box Step Up 50/35LB, 24/20" 20/14 Calorie Row 20 Double Dumbbell Box Step Up 10/7 Calorie Row 10 Double…

WOD 12.15.19

WOD

A. Superset Back Squat 2-2-2-2-2 Ring Support 5 x 30 Sec B. As many rounds as possible in 10 minutes: 10 Russian Kettlebell Swing 2/1.5P 10 Jumping Back Squat 20/15KG

WOD 12.14.19

WOD

A. Establish 1RM Snatch B. As many rounds as possible in 8 minutes: 3 Power Snatch 43/30KG 3 Toes to Bar 6 Power Snatch 6 Toes to Bar 9 Power Snatch 9 Toes to Bar Continue adding 3 repetitions each round.

WOD 12.13.19

WOD

A. Superset Push Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 30 Dumbbell Thruster 50/35LB 50 Wall Ball 20/14LB, 10/9FT 150 Double Under

WOD 12.12.19

WOD

A. Superset Strict Pull Up 2-2-2-2-2 Hip Extension 10-10-10-10-10 B. 4 rounds for max reps: In 2 minutes: 20/14 Cal Row 15 Deadlift 61/43KG Max Rep Chest to Bar Pull Up Rest 2 minutes between rounds.