WOD 10.6.19

A. Work up to a heavy Hang Squat Snatch, Double B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Back Squat 70/48KG After each set, perform 7 Toes to Bar.

WOD 10.5.19

A. Prowler Push 5 x 20M B. As many rounds as possible in 13 minutes: 100M Run 1 Rope Climb 10 Push Up

WOD 10.4.19

A. Superset Deadlift 5-5-5-5-5 Straight Body Lift 3-3-3-3-3 B. 4 rounds each for time: 500M Row Start each round every 5 minutes.

WOD 10.3.19

A. Every minute for 8 minutes: 1 Power Clean 2 Push Jerk Perform at 85% 1RM Push Jerk B. 8 rounds for time: 7 Chest to Bar Pull Up 30 Double Under

WOD 10.2.19

A. Bearhug Sandbag Carry 5 x 100M B. "Karen" For time: 150 Wall Ball 20/14LB, 10/9FT

WOD 10.1.19

A. Work up to a heavy Power Snatch, Triple B. As many rounds as possible in 12 minutes: 8 Kettlebell Swing 2/1.5P 4 Muscle Up 2 Deadlift 143/102KG

WOD 9.29.19

A. Work up to a heavy Clean B. As many rounds as possible in 15 minutes: 100M Run 1 Power Clean 100/70KG 10 Sec L-Sit

WOD 9.28.19

A. Overhead Squat 2-2-2-2-2 B. As many rounds as possible in 12 minutes: 10 Dumbbell Snatch, alternating 50/35LB 10 Dumbbell Single Arm Thruster 50/35LB 10 Chest to Bar Pull Up

WOD 9.27.19

A. Superset Strict Ring Dip 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. 8 rounds for time: 1 Legless Rope Climb 20 Kettlebell Swings 1.5.1P Rest 1 minute between rounds.

WOD 9.26.19

A. Superset Back Squat 3-3-3-3-3 Dumbbell Bent Row 8-8-8-8-8 B. "CrossFit Games Open 16.4 / 17.4" As many rounds as possible in 13 minutes: 55 Deadlift 102/70KG 55 Wall Ball 20/14LB, 10/9FT 55 Cal Row 55 Handstand…