WOD 12.7.19

A. Every 90 seconds for 6 rounds: 5 Front Squats peform at 75% 1RM Front Squat B. 10 rounds for max reps: In 1 minute: 10 Wall Ball 20/14LB, 10/9FT 7 Burpee Max Rep Double Under Rest 1 minute between rounds. …

WOD 12.6.19

A. Every minute for 8 minutes: 3 Hang Split Snatch perform at 70% 1RM Snatch B. For time: 30/21 Calorie Row 30 Kettlebell Snatch 1.5/1P 20/14 Calorie Row 20 Kettlebell Snatch 10/7 Calorie Row 10 Kettlebell Snatc…

WOD 12.5.19

A. Superset Push Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 75-60-45-30-15 Air Squat 5-4-3-2-1 Rope Climb 15 minute time cap.

WOD 12.4.19

A. Superset Deadlift 3-3-3-3-3 B. 4 cycles: As many rounds as possible in 3 minutes: 3 Power Snatch 50/35KG 6 Push Up 15 Double Under Rest 1 minute between cycles.

WOD 12.3.19

A. Work up to a heavy Turkish Get Up, each arm B. For time: 30 Box Jump 30/24" 40 Overhead Lunge 20/15KG 50 Toes to Bar 40 Overhead Lunge 30 Box Jump

WOD 12.2.19

A. Work up to a heavy Squat Clean B. "The Lyon" 5 rounds, each of time of: 7 Squat Clean 75/50KG 7 Shoulder to Overhead 75/50KG 7 Burpee Chest to Bar Pull Up Rest 2 minutes between rounds. Ideally, use a pull up…

WOD 12.1.19

A. Split jerk 3-3-2-2-1-1-1 B. 4 rounds for max reps: With a 2 minute clock: 20/14 Cal Row Max Rep Wall Ball 20/14LB, 10/9FT Rest 2 minutes between rounds.

WOD 11.30.19

A. Superset Sumo Deadlift 5-5-5-5-5 Strict Ring Row 8-8-8-8-8 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Toes to Bar

WOD 11.29.19

A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.28.19

A. Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 6 Lateral Burpee Over Barbell Take turns completing one full round of the work listed above.