WOD 11.27.19

A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. As many rounds as possible in 10 minutes: 20 Double Under 4 Single Arm Dumbbell Thruster, right 50/35LB 4 Single Arm Overhead Lunge, right 50/35LB 20 Double…

WOD 11.26.19

A. For time: 21 Push Press 43/30KG 15 Push Press 61/43KG 9 Push Press 84/61KG 15 Push Press 61/43KG 21 Push Press 43/30KG compare to December 7, 2018 B. For time: 5000M Row

WOD 11.25.19

A. Every minute for 10 minutes: 2 Squat Clean Perform at 70% 1RM Squat Clean B. 5 rounds for time: 100M Double Kettlebell Front Rack Carry 1.5/1P 20 Hollow Rock 20 Arch Rock compare to April 30, 2018

WOD 11.24.19

A. Superset Deadlift 5-5-5-5-5 False Grip Pull Up 3-3-3-3-3 B. For time: 40-30-20-10 reps of: Dumbbell Snatch 50/35LB Push Up

WOD 11.23.19

A. Work up to a heavy Push Press, Triple Barbell starts on the floor. B. 6 rounds for time: 12 Toes to Bar 9 Power Clean 6 Front Squat 3 Shoulder to Overhead Perform with a 70/49KG Barbell.

WOD 11.22.19

A. Superset Overhead Squat 3-3-3-3-3 Skill Work Jump Rope B. For time: 100 Double Under 35 Burpee to a 6" target 10 Rope Climb 35 Burpee to a 6" target 100 Double Under 15 minute time cap.

WOD 11.21.19

A. As many rounds as possible in 10 minutes: 1 Power Clean 100/70KG 2 Burpee Muscle Up B. Bearhug Sandbag Carry 5 x 50M

WOD 11.20.19

A. Superset Back Squat 3-3-3-3-3 Leg Lift 5-5-5-5-5 B. For time: 40/28 Cal Row 40 Thruster 20/15KG 30/21 Cal Row 30 Thruster 20/14 Cal Row 20 Thruster 10/7 Cal Row 10 Thruster

WOD 11.19.19

A. Work up to a heavy 100FT Farmers Carry B. " Secret Service Snatch Test" As many reps as possible in 10 minutes: Kettlebell Snatch 1.5/1P Alternatively, you can perform with Hang Dumbbell Snatch 50/35LB

WOD 11.18.19

A. Work up to a heavy complex 1 High Hang Snatch 1 Hang Snatch 1 Snatch B. " Cindy" As many rounds as possible in 20 minutes: 5 Pull Up 10 Push Up 15 Squat