WOD 1.18.19

A. Superset Deadlift 3-3-3-3-3 Strict Chin Up 3-3-3-3-3 B. As many reps as possible in 7 minutes: 1 Ring Row 2 Abmat Sit Up 2 Ring Row 4 Abmat Sit Up 3 Ring Row 6 Abmat Sit Up Continue adding 1 Ring Row and 2 Abmat Sit…

WOD 1.17.19

A. Work up to a heavy Single Clean and Jerk B. 5 rounds for time: 15 Hang Power Clean 12 Front Squat 9 Push Jerk Perform with 50/35LB Dumbbells

WOD 1.16.19

A. Superset: Bent Row 5-5-5-5-5 Hip Extension 15-15-15-15-15 B. 3 rounds, each for time: 500M Row Perform each round every 5 minutes.

WOD 1.15.19

"A. Establish 1RM Turkish Get Arm, each arm" "B. For time: 30-20-10 reps of: Pull Up Box Jump 30/24"

WOD 1.14.19

A. Superset Back Squat 2-2-2-2-2 Dumbbell Bench Press, alternating arms 10-10-10-10-10" B. As many rounds as possible in 9 minutes: 3 Power Snatch 52/35KG 6 Push Up 9 Air Squat

WOD 1.13.19

A. Push Jerk 5-5-5-5-5 B. 8 rounds for max reps: In 1 minute: 12 Hang Dumbbell Snatch, alternating 50/35LB Max Rep Burpee Lateral Box Jump Over 24/20" Rest 1 minute.

WOD 1.11.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. 3 rounds for max reps: 1 Min Wall Ball 1 Min Kettlebell Swing 2/1.5P 1 Min Pull Up 1 Min Rest

WOD 1.10.19

A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 15-15-15-15-15 B. As many rounds as possible in 12 minutes: 5 Handstand Push Up 10 Deadlift 70/47KG 15 Double Under

WOD 1.9.19

A. Superset Front Rack Lunge 6-6-6-6-6 Skill Work Ring Swings B. 3 rounds for time: 400M Run 10 Back Squat @ bodyweight 5 Muscle Up

WOD 1.8.19

A. Work up to a heavy Single Squat Snatch B. For time: 20 Power Snatch 52/35KG 20 Bar Facing Burpee 20 Overhead Squat 52/35KG 20 Bar Facing Burpee 20 Power Snatch 52/35KG