WOD 11.28.18

A. Every 90 seconds for 10 rounds: Rope Climb Perform the most difficult rope climb variation you can. B. As many rounds as possible in 12 minutes: 10 Kettlebell Swing 2/1.5P 15 Seconds Ring Support 20 Overhead Lunge 20/15KG Pla…

WOD 11.27.18

A. Superset Deadlift 5-5-5-5-5 Dumbbell Shoulder Press 5-5-5-5-5 B. For time: 40 Handstand Push Up 20 Muscle Up 10 Clean 100/70KG

WOD 11.26.18

A. Establish 1RM Overhead Squat" B. For time: 21-15-9 reps of: Hang Power Snatch 52/35KG Burpee Box Jump 24/20" Then, Run 1 Mile

WOD 11.24.18

A. Split Jerk 3-3-2-2-1-1-1 B. For time: 15-12-9-6-3 Sumo Deadlift High Pull 43/30KG Push Press 43/30KG Burpee Over Barbell

WOD 11.23.18

A1. "Repentence" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip" A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30 Squat…

WOD 11.22.18

A. "Bradshaw" 10 rounds for time: 3 Handstand Push Ups 6 Deadlift 102/70KG 12 Pull Up 24 Double Under

WOD 11.21.18

A. Work up to a heavy Single Power Snatch B. For time: 60/42 Cal Row 50 Box Jump Overs 24/20" 40 Toes to Bar 30 Power Snatch 52/35 courtesy of comptrain

WOD 11.20.18

A. Superset Back Squat 2-2-2-2-2 B. 5 rounds for time: 10 Hang Squat Clean 61/43KG 25 Push Up

WOD 11.19.18

A. Every minute for 12 minutes: 0:00-1:00 Max Rep Strict Pull Up 1:00-2:00 Max Hold L-Sit 2:00-3:00 Max Rep Strict Handstand Push Up 3:00-4:00 Max Hold L-Sit Repeat this cycle 3 times. B. For time: 1 Min Deadlift Hold 100/70KG 5…

WOD 11.18.18

A. Superset Weighted Step Up 10-10-10-10-10 Dumbbell Bench Press 5-5-5-5-5 B. For time: 30-20-10 reps of: Thruster 35/25 Kettlebell Swing 2/1.5P