WOD 8.8.18
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
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WOD 7.8.18
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 6.8.18
AMRAP 15 Minutes Run 200m 15 Box Jump Overs 15 Push Jerk 60/45
WOD 4.8.18
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
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
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
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
WOD 31.7.18
Power Clean and Push Jerk 5×5 @ 75%+ Complete Reps in Singles Rest 2 Mins between sets 2 Rounds: 60 DU 50 Sit Ups 40 Kettlebell Swings
WOD 30.7.18
For Time: 9-7-5-3 Squat Snatch 60/40 Muscle Ups
WOD 27.7.18
Power Snatch 7×2 80%+ For Time: 21-15-9 Lateral Burpees Front Squats 50/30 Ring Dips