WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

WOD 6.25.19

A. Superset

Deadlift
3-3-3-3-3

Skill Work
Handstand Hold

B. “Death By”

Row for Calories

On the first minute Row 1 Calorie, on the second minute Row 2 Calories. Continue adding 1 Calorie each minute until you cannot complete the work within the minute.

WOD 6.24.19

A. Establish 1RM
Clean & Jerk
B. “Fran”

For time:

21-15-9 reps of:

Thruster 43/30KG
Pull Up

WOD 6.23.19

A. Superset

Bench Press
5-5-5-5-5

Single Leg Romanian Deadlift
8-8-8-8-8 Each Leg

B. For time:

150 Double Under
800M Run
1000M Row

WOD 6.22.19

A. 4 rounds, each for max weight:

1 Bear Complex
7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

All 7 sets must be unbroken. Power Clean is touch and go. No dropping or re-gripping on the floor. Rest as needed between rounds.

B. For time, in teams of 2:

300 Russian Kettlebell Swing 2/1.5P

One athlete must be in plank in order for the other athlete to perform kettlebell swings. Any break in set, the athletes must switch.

WOD 6.21.19

A. Work up to a heavy complex
2 Snatch Pull
1 Power Snatch
B. For time:

5-4-3-2-1 reps of:
Rope Climb

25-20-15-10-5 reps of:
Box Jump 30/24″

WOD 6.26.19

A. Superset

Overhead Squat
2-2-2-2-2

L-Hang
5 x 20 Sec

B. For time:

100 Hang Power Snatch 35/25KG

100M Run every break in set.

WOD 6.20.19

A. Superset

Shoulder Press
2-2-2-2-2

GHD Sit Up
10-10-10-10-10

B. For time:

15 Thruster 52/35KG
400M Run
25 Chest to Bar Pull Up
400M Run
15 Thruster

WOD 6.19.19

A. Work up to a heavy
100FT Farmers Carry
B. For time:

50/35 Cal Row
50 Push Up
50 Kettlebell Swing 1.5/1P
50 Burpee Over Rower

WOD 6.18.19

A. Superset

Front Squat
3-3-3-3-3

Strict Pull Up
3-3-3-3-3

B. As many rounds as possible in 10 minutes:

30 Double Under
10 Overhead Squat 43/30KG