WOD 10.02.18
3 Set 1 Snatch from floor + Max Rep Hang Snatch @70-75% 1RM Snatch Rest 3-4 Minutes 3 Round 15 Dumbbell Front Rack Lunges 30 Box Jump Over 60 Double Under
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WOD 09.02.18
Front Squat 40 Rep for time @62.5% AMRAP 14 Minutes 10 Deadlift 50/35 20 Wallball 20/14lbs 10 Handstand Push up
WOD 08.02.18
Deadlift 3-6-9-12 EMOM 15 Minutes 20 Kb Swing 20 Goblet Squat 20 Push up *Alternate through movements
WOD 07.02.18
Five 4:00 Round 20 Overhead Squat 50/35 30 Sit up Max DU in remaining time No Rest
WOD 05.02.18
3 Round 15 Goblet Squat 22.5/15 12 Pull up For Time 10 Squat Snatch 60/40 25 Handstand Push up 10 Squat Snatch 25 Handstand Push up 10 Squat Snatch
WOD 03.02.18
Front Squat 40 Rep For Time @60% 1RM EMOM 20 Minutes Even minutes- 30 Double Under Odd minutes- 5 Deadlift 100/80
WOD 02.02.18
3 Set 1 Squat Clean + Max Rep Hang Squat Clean @70-75% 1RM Clean Rest 3-4 Minutes 3 Round 30 Box Jump Over 24″/20″ 20 Ground To Overhead 40/25
WOD 01.02.18
3 Set of Max Rep Unbroken Push Jerk Rest 3:00 60/40 Regionals Run Triplet For Time 1200 mt Run Then, 12 Round 4 Strict Handstand Push up 8 Chest to Bar Pull up 12 Squat Time cap: 25 Minutes
WOD 30.01.18
17.1 For Time 10 Dumbbell Snatch 15 Burpees box jump over 20 Dumbbell Snatch 15 Burpees box jump over 30 Dumbbell Snatch 15 Burpees box jump over 40 Dumbbell Snatch 15 Burpees box jump over 50 Dumbbell Snatch 15 Burpees box jump over Time cap: 20 Minutes Women use 35lb dumbbell and 20in box
WOD 29.01.18
5 Round 3′ EMOM 12 Deadlift 50/25 9 Hang Snatch 6 Overhead Squat In the remaining time AMRAP Burpees Hand release Over the bar