WOD 3.21.19

A. Work up to a heavy 100FT Spud Swing Set Strap Carry B. As many rounds as possible in 12 minutes: 8 Box Jump 24/20" 8 Russian Kettlebell Swing 2/1.5P 8 Push Up Wear a 20LB weight vest.

WOD 3.20.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. As many reps as possible in 10 minutes: Rope Climb At the top of each minute, including the first, perform 15 Air Squat.

WOD 3.19.19

A. Superset Bench Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. 3 rounds for time: 20 Deadlift 70/47KG 10 Push Jerk 70/47KG

WOD 3.18.19

A. 30 rounds for time: 5 Wall Ball 20/14LB, 10/9FT 3 Chest to Bar Pull Up 1 Power Snatch 75/52KG 30 minute time cap.

WOD 3.17.19

A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 15 minutes: 200M Run 8 Handstand Push Up

WOD 3.16.19

A. Work up to a heavy Squat Snatch B. For time: 30-20-10 reps of: Burpee Hang Squat Snatch 20/15KG For the Burpee, jump onto a 20KG plate.

WOD 3.15.19

CrossFit Games Open 19.4

WOD 3.14.19

A. Split Jerk 2-2-2-2-2 B. 5 rounds for time: 25 Double Under 2 Rope Climb 25 Double Under 10 Thruster 52/35KG

WOD 3.13.19

A. Superset Sumo Deadlift 5-5-5-5-5 Skill Work Handstand Walk B. 3 rounds, each for time: 800M Run Rest 3 minutes between rounds.

WOD 3.12.19

A. Work up to a heavy Squat Clean & Jerk B. "The Lyon" 5 rounds, each of time of: 7 Squat Clean 70/47KG 7 Shoulder to Overhead 70/47KG 7 Burpee Chest to Bar Pull Up Rest 2 minutes between rounds. Ideally, use…