WOD 11.8.18

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Overhead Squats
7×1 80%+
3 Second Pause in the bottom each rep

Complete as many rounds as possible in 15 minutes of:
21 V-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each round

WOD 8.8.18

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Strict Chest to Bar Pull Ups
5×8
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down

3 Rounds:
21 Burpees
12 Deadlift 80/60
21 Ring Dips

WOD 7.8.18

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EOMOM for 12 Minutes
4 Squat Clean and Split Jerk
65%+ 1RM

AMRAP 3 Minutes
8 Overhead Squats 50/30
12 Handstand Push-Ups

Rest 2:00

AMRAP 3 Minutes
6 Overhead Squats 60/40
10 Handstand Push-Ups

Rest 2:00

AMRAP 3 Minutes
4 Overhead Squats 70/50
8 Handstand Push-Ups

WOD 4.8.18

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Strict Dips
5×8

3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Max Pull ups
Rest 1 Minute

WOD 3.8.18

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EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
Weight can move up and down across seven sets

8’ AMRAP
8 Strict HSPU
16 Box Jumps Over

WOD 2.8.18

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Strict Press
10×3
As Heavy As Possible

Max rounds in 12 minutes
6 Push press 40/30
6 Front squat
6 Deadlift
6 Hang Power Clean

WOD 1.8.18

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Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent

For Time
30 Burpees
30 Chest to Bar
30 Power Snatch 50/35
30 Chest to Bar
30 Burpees