WOD 11.7.18

A. Work up to a heavy 20M Prowler Drag B. As many reps as possible in 7 minutes: Dumbbell Hang Snatch 50/35LB At the top of each minute, including the first, perform 8 Toes to Bar.

WOD 11.6.18

A. Superset Snatch Grip Deadlift 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. 3 rounds for time: 400M Run 5 Bar Muscle Up 10 Overhead Squat 52/35KG

WOD 11.5.18

A. Superset Push Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 21-15-9 reps of: Hang Power Clean 70/47KG Burpee Box Jump Over 24/20"

WOD 11.4.18

A. Superset Bent Row 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. 3 rounds for time: 400M Run Rest 1 Minute 30 Jumping Back Squat 20/15KG Rest 1 Minute

WOD 11.3.18

A. Every minute for 10 minutes: 3 Front Squat @ 70% B. 5 rounds for time: 10 Shoulder to Overhead 61/43KG 10 Burpee Over Barbell

WOD 11.2.18

A. 4 rounds for max reps: Strict Pull Up Then, 4 rounds for max reps: Strict Dip Rest up to 2 minutes between rounds.. B. As many rounds as possible in 12 minutes: 40 Double Under 30 Kettlebell Swing 1.5/1P 20 Med Ball Sit…

WOD 11.1.18

A. Superset Tempo Overhead Squat, 5212 3-3-3-3-3 B. 3 rounds for time: 10 Clean and Jerk 61/43KG 400M Run

WOD 10.31.18

A. Superset Bench Press 2-2-2-2-2 Striaght Body Lift 3-3-3-3-3 B. For time: 40 Wall Ball 20 Chest to Bar Pull Up 30 Wall Ball 15 Chest to Bar Pull Up 20 Wall Ball 10 Chest to Bar Pull Up 10 Wall Ball 5 Chest to Bar Pull…

WOD 10.30.18

A. Superset Deadlift 2-2-2-2-2 Strict Handstand Push Up 2-2-2-2-2 B. For time: 50 Box Jump 24/20" 40 Overhead Box Step Up 24/20", 20/15KG Plate 30 Burpee Onto Plate

WOD 10.29.18

A. Every minute for 8 minutes: 3 Hang Power Snatch @ 70% Snatch B. For time: 1000M Row 50 Sumo Deadlift High Pull 35/25KG 25 Pull Up