WOD 11.6.19

A. Split Jerk 3-3-2-2-1-1-1 B. For time: 21-15-9 reps of: Hang Power Clean 70/49KG Handstand Push Up

WOD 11.5.19

A. Superset Back Squat 2-2-2-2-2 Skin the Cat 2-2-2-2-2 B. 5 rounds for time: 15 Wall Ball 25/20LB, 10/9FT 15 Russian Kettlebell Swing 2/1.5P

WOD 11.4.19

A. Every minute for 8 minutes: 2 Snatch @ 80% 1RM B. As many rounds as possible in 12 minutes: 4 Pull Up 6 Push Up 12 Double Under

WOD 11.3.19

A. Push Press 2-2-2-2-2 B. As many rounds as possible in 10 minutes: 1 Devils Press 50/35LB 1 Dumbbell Box Step Up 50/35LB, 24/20" 2 Devils Press 2 Dumbbell Box Step Up 3 Devils Press 3 Dumbbell Box Step Up Continue…

WOD 11.2.19

A. Deadlift 3-3-3-3-3 B. As many rounds as possible in 10 minutes: 10 Overhead Squat 43/30KG 10 Toes to Bar

WOD 11.1.19

A. Work up to a heavy complex 2 Clean Pull 1 Power Clean B. 5 rounds for time: 12 Pull Up 12 Power Clean 52/35KG 12 Lateral Burpee Over Bar Rest 2 minutes between rounds.

WOD 10.31.19

A. Superset Weighted Lunge 10-10-10-10-10 Alternating Dumbbell Shoulder Press 10-10-10-10-10 B1. As many rounds as possible in 10 minutes: 10 Jumping Squat 10FT Handstand Walk 20 Jumping Squat 20FT Handstand Walk 30…

WOD 10.30.19

A. Work up to a heavy complex 2 Clean Pull 1 Power Clean B. 5 rounds for time: 12 Pull Up 12 Power Clean 52/35KG 12 Lateral Burpee Over Bar Rest 2 minutes between rounds.

WOD 10.29.19

A. Snatch Balance 2-2-2-2-2 B. "Jerry" For time: 1 Mile Run 2000M Row 1 Mile Run

WOD 10.28.19

A. Work up to a heavy Hang Squat Clean, Double B. For time: 15 Hang Squat Clean Thruster 61/43KG 12 Muscle Up 9 Hang Squat Clean Thruster courtesy of CrossFit Linchpin