WOD 12.8.18

A. Deadlift 3-3-3-3-3" B. For time: 50 Pull Up 50 Sumo Deadlift High Pull 35/25KG 50 Front Rack Lunge 35/25KG 50 Lateral Burpee Over Barbell

WOD 12.7.18

A. For time: 21 Push Press 43/30KG 15 Push Press 61/43KG 9 Push Press 84/61KG 15 Push Press 61/43KG 21 Push Press 43/30KG" B. 4 rounds for time: 400M Run 50 Air Squats

WOD 12.6.18

A. Superset Strict Pull Up 5-5-5-5-5 Weighted Pistol 2-2-2-2-2 B. For time: 50 Cleans @ 75% 1RM

WOD 12.5.18

A. Superset Bench Press 5-5-5-5-5 Hip and Back Extension 5-5-5-5-5" B. Death By: Toes to Bar Box Jump 24/20" In the first minute perform 1 Toes to Bar and 1 Box Jump. In the second minute perform 2 Toes to Bar and 2 Box Jump.…

WOD 12.4.18

A. 3 Position Snatch Grip Deadlift 3-3-3-3-3" B. For max reps: In 3 minutes: 21 Overhead Squats 35/25KG 21 Lateral Burpee Over Erg Max Cal Row Rest 3 minutes: In 3 minutes: 18 Overhead Squat 43/30KG 18 Lateral Burpee Over Erg Max…

WOD 12.3.18

A. Work up to a heavy 50FT Overhead Carry B. As many rounds as possible in 12 minutes: 100M Run 15 Hang Power Clean 61/43KG 100M Run 15 Pull Up

WOD 12.2.18

A. 3 rounds for max reps: 30 Seconds On, 30 Seconds Off: Strict Ring Row V-Up Strict Ring Dip V-Up B. Tabata Box Jump 24/20"" Russian Kettlebell Swing 2/1.5P Burpee

WOD 12.1.18

A. Pause Back Squat 3-3-3-3-3 Hold at bottom for 5 seconds. B. As many rounds as possible in 12 minutes: 60 Double Under 30 Wall Ball 10 Deadlift 100/70KG

WOD 11.30.18

A. Superset Push Press 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 21-15-9 reps of: Kettlebell Snatch, left arm 2/1.5P Kettlebell Snatch, right arm 2/1.5P Pull Up

WOD 11.29.18

Work up to a heavy Single Squat Clean B. 10 rounds for time: 250M Row 5 Front Squat @ bodyweight 20 minute time cap.