WOD 8.1.19

A. Superset Deadlift 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. For time: 50 Power Clean 70/48KG At the top of each minute, including the first, perform 2 Bar Muscle Up. 9 minute time cap.

WOD 7.31.19

A. "Filthy Fifty" For time: 50 Box Jump 24/20" 50 Jumping Pull Up 50 Kettlebell Swing 1/.75P 50 Lunge 50 Knees to Elbow 50 Push Press 20/15KG 50 Hip Extension 50 Wall Ball 50 Burpee 50 Double Under

WOD 7.30.19

A. Superset Front Squat 5-5-5-5-5 Dumbbell Bench Press 5-5-5-5-5 B. 4 rounds for time: 15 Dumbbell Thruster 50/35LB 400M Run

WOD 7.29.19

A. Establish 1RM Snatch B. 5 rounds for time: 10 Power Snatch 50/35KG 10 Box Jump Over 30/24"

WOD 7.28.19

A. Work up to a heavy 20M Tire Sled Drag B. For time: 80 Double Under 40 Wall Ball 25/20LB, 10/9FT 60 Double Under 30 Wall Ball 40 Double Under 20 Wall Ball 20 Double Under 10 Wall Ball

WOD 7.27.19

A. Deadlift 3-3-3-3-3 B. For time: 30 Muscle Up Every break in set is a 200M Run. -OR- 30 Pull Up 30 Toes to Bar 30 Ring Dip Every break in set is a 200M Run. 15 min time cap.

WOD 7.26.19

A. Work up to a heavy complex 2 Hang Clean Pull 1 Hang Squat Clean B. CrossFit Games Regionals 12.2 For time: 2000M Row 50 Pistols 30 Hang Clean 102/61KG 17 minute time cap.

WOD 7.25.19

A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 8 minutes: 5 Box Jump 30/24" 1 Push Jerk 70/48KG 5 Box Jump 2 Push Jerk 5 Box Jump 3 Push Jerk 5 Box Jump 4 Push Jerk Continue adding 1 rep to Push Jerk…

WOD 7.24.19

A. Superset Bench Press 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 Each Leg B. For time: 150 Double Under 800M Run 1000M Row

WOD 7.23.19

A. Superset Bench Press 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 Each Leg B. For time: 150 Double Under 800M Run 1000M Row