WOD 9.13.19

A. Overhead Squat 3-3-3-3-3 B. For time: Run 400M 50 Thruster 20/15KG Run 400M 50 Pistol, alternating Run 400M

WOD 9.12.19

A. Work up to a heavy 100FT Back Rack Carry B. For time: 35 Toes to Bar 50 Deadlift 52/35KG 35 Toes to Bar 50 Hang Power Clean 52/35KG

WOD 9.11.19

A. Superset Front Rack Lunge 10-10-10-10-10 L-Sit Hold 5 x 20 Sec B. For time: 1000M Row Then, 3 rounds: 30 Dumbbell Snatch 50/35LB 15 Burpee Over Rower

WOD 9.10.19

A. Every minute for 8 minutes: 1 Clean 5 Push Jerks Perform @ 75% 1RM Push Jerk B. 10 rounds for max reps: In 1 minute: Run 100M 8 Box Jump Over 24/20" Max Rep Pull Up Rest 1 minute betwen rounds.

WOD 9.8.19

A. Every minute for 10 minutes: 1 Legless Rope Climb, 15FT B. As many rounds as possible in 10 minutes: 10/7 Calorie Row 5 Ring Dip

WOD 9.7.19

A. Work up to a heavy Squat Clean B. As many rounds as possible in 12 minutes: 25 Toes to Bar 50 Double Under 15 Squat Clean 61/43KG

WOD 9.6.19

A. Split Jerk 2-2-2-2-2 B. 3 rounds for time: 800M Run 2 Min Plank Hold

WOD 9.5.19

A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. For time: 50 Bar Facing Burpee 30 Squat Snatch 52/35KG 12 minute time cap. Compare to February 5, 2019.

WOD 9.4.19

A. Superset Bench Press 5-5-5-5-5 Max Broad Jump Test B. For time: 21-15-9 reps of: Kettlebell Swing 2/1.5P Push Press 50/35KG Any break in set perform 5 burpees.

WOD 9.3.19

A. Superset Bench Press 5-5-5-5-5 Max Broad Jump Test B. For time: 21-15-9 reps of: Kettlebell Swing 2/1.5P Push Press 50/35KG Any break in set perform 5 burpees.