WOD 9.25.19

A. Split Jerk 3-3-2-2-1-1-1 B. For time: 15-12-9 reps of: Hang Power Clean Overhead Squat Perform with a 61/43KG barbell.

WOD 9.24.19

A. Every minute for 10 minutes: 2 Snatch Pull @ 100-110% 1RM Snatch B. For time: 25 Burpee Over Rower 100 Double Under 1000M Row 100 Double Under 25 Burpee Over Rower 15 minute time cap.

WOD 9.23.19

A. Superset Thruster 3-3-3-3-3 L-Sit 5 x 20 Sec A. As many rounds as possible in 12 minutes: 100M Run 10 Wall Ball 20/14LB, 10/9FT 5 Pull Up

WOD 9.21.19

A. Every minute for 10 minutes: 1 Curtis P Complex 1 Power Clean 2 Front Rack Lunge 1 Push Press Perform at 75% 1RM Push Press. B. For time: 30 Overhead Lunge 30 Knees to Elbows 30 Plate Ground to Overhead 30…

WOD 9.20.19

A. Superset Back Squat 2-2-2-2-2 Skin the Cat 2-2-2-2-2 B. "CrossFit Games open 15.3" As many rounds as possible in 14 minutes: 7 Muscle Up 50 Wall Ball 20/14LB, 10/9FT 100 Double Under

WOD 9.19.19

A. Superset Push Press 5-5-5-5-5 Max Height Single Leg Box Jump B. 3 rounds for max reps: In 4 minutes: Run 400M Then, AMRep of: 5 Box Jump Over 30/24" 5 Handstand Push Up Rest 2 minutes.

WOD 9.17.19

A. Work up to a heavy Turkish Get Up B. For time: 5 Rope Climb 100 Double Under 5 Rope Climb

WOD 9.16.19

A. Perform for max reps: From 0:00-10:00 - Run 1 Mile, then max Clean and Jerk 61/43KG From 10:00-13:00 - Rest From 13:00-20:00 - Run 800M, then max Snatch 52/35KG From 20:00-23:00 - Rest From 23:00-27:00 - Run 400M,…

WOD 9.15.19

A. 5 rounds: 30 Sec Ring Support 90 Sec Rest B. 5 rounds for max reps: In 2 minutes: 20/14 Cal Row 20 Wall Ball 20/14LB, 10/9FT Max Rep Push Up

WOD 9.14.19

A. Work up to a heavy Clean and Jerk, Double B. For time: 5 rounds: 21 Kettlebell Swing 1.5/1P 12 Pull Up Then. 800M Run