WOD 5.22.19

A. Every minute for 8 minutes: 2 Power Snatch @ 80% 1RM 3 rounds for max reps: In 3 minutes perform: 20/15 Calorie Row 30 Kettlebell Swings 1.5/1P Max Rep Handstand Push Up Rest 3 minutes between rounds. Compare…

WOD 5.21.19

A. Split Jerk 3-3-2-2-1-1-1 B. As many reps as possible in 12 minutes: 1 Rope Climb 5 Box Jump 36/30" 2 Rope Climb 10 Box Jump 3 Rope Climb 15 Box Jump 4 Rope Climb 20 Box Jump Continue adding 1 Rope Climb and 5 Box…

WOD 5.20.19

A. Work up to a heavy Squat Clean B. For time: 25 Front Squat 40/30 KG 400M Run Rest 3 min 20 Front Squat 55/40 KG 400M Run Rest 3 min 15 Front Squat 70/50KG 400M Run Rest 3 Min 10 Front Squat 85/60KG 400M Run Rest…

WOD 5.19.19

A. Superset Deadlift 3-3-3-3-3 Skill Work Handstand B. As many rounds as possible in 12 minutes: 9 Ring Row 12 Weighted Candlestick Roll Up 20/14LB 15 Sec L-Sit

WOD 5.18.19

A. Work up to a heavy Curtis P complex 1 Power Clean 2 Front Rack Lunge 1 Push Press B. In teams of 2, complete for time: 300 Double Under 150 Push Press 43/30KG 100 Toes to Bar

WOD 5.17.19

A. Establish a 1RM Snatch B. As many rounds as possible in 7 minutes: 10 Sumo Deadlift High Pull 35/25KG 10 Push Up

WOD 5.16.19

A. 4 rounds for time: 5 Bar Muscle Up 15 Lateral Burpee Over Bar 25 Wall Ball 20/14LB, 10/9' B. Bearhug Sandbag Carry 5 x 100M

WOD 5.15.19

A. Work up to a heavy: Hang Power Clean to Push Jerk B. "DT" 5 rounds for time: 12 Deadlift 70/48KG 9 Hang Power Clean 6 Push Jerk

WOD 5.14.19

A. Superset Bench Press 2-2-2-2-2 L-Hang 5 x 20 Sec B. For time: 5 rounds of: 50 Double Under 20 Kettlebell Swing 1.5/1P Then, Run 800M

WOD 5.13.19

A. Back Squat 1-1-1-1-1-1-1 Start at 85% of your last 1RM and build around 3% each set. Set 6 should be your last 1RM. Set 7, hopefully, a new 1RM. B. For time: 21-15-9 reps of: Back Squat 50% 1RM Chest to Bar Pull U…