WOD 4.22.19

A. "J.J" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Squat Clean 84/57KG 10-9-8-7-6-5-4-3-2-1 reps of: Parallete Handstand Push Up, 6" Deficit Perform 1 Squat Clean, 10 HSPU, 2 Squat Clean, 9 HSPU, continue this pattern until you complete…

WOD 4.21.19

A. Work up to a heavy 100FT Farmers Carry B. 10 rounds or time: 10/7 Calorie Row 1 Rope Climb

WOD 4.20.19

A. Work up to a heavy Hang Squat Clean Thruster, Triple B. 3 rounds for time: 30 Wall Ball 20/14LB, 10/9' 20 Single Arm Overhead Lunge 50/35LB

WOD 4.19.19

A. Superset Deadlift 5-5-5-5-5 Strict Ring Dip 5-5-5-5-5 B. 4 rounds for time: 400M Run 20 Sec L-Sit Wear a 20LB weight vest.

WOD 4.18.19

A. Establish 1RM Overhead Squat B. For time: 30 Snatch 43/30KG 20 Pull Up 30 Clean & Jerk 43/30KG 20 Pull Up 30 Thruster 43/30KG 20 Pull Up

WOD 4.17.19

A. Work up to a heavy 20M Prowler Push B. 8 rounds for max reps: In 1 minute: 100M Run 5 Burpee Max Rep Double Under Rest 1 minute between rounds. For the Burpee, jump to a target above your reach.

WOD 4.16.19

A. Superset Bench Press 3-3-3-3-3 Romanian Deadlift 10-10-10-10-10 B. 3 rounds for time: 10 Front Squat 85/60KG 15 Chest to Bar Pull Up 20 Box Jump 30/24"

WOD 4.15.19

A. 4 rounds for max weight: "Horsepower Complex" 7 unbroken sets of: 1 Snatch Grip Deadlift 1 Hang Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Neck Jerk For time: 2000M Row

WOD 4.14.19

A. Work up to a heavy complex: 1 Clean 1 Hang Clean 1 Jerk B. "Double Crossed" 10-9-8-7-6-5-4-3-2-1 Clean and Jerk 52/35KG Perform 30 Double Unders after each round.

WOD 4.13.19

A. For time: 30 Muscle Up or 30 Chest to Bar Pull Up 30 Toes to Bar 50 Push Up 15 minute time cap. B. Back Squat 5-5-5-5-5