WOD

WOD Saturday 9-26-20

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Complete as many rounds as possible in 20 mins of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs 7 Knees-to-elbows 7 Deadlifts, 245/165 lbs 7 Burpees 7 Kettlebell Swings, 70/53 lbs 7 Pull-ups Partners will alternate every other movement One person working at a time

WOD

WOD Wednesday 2-23-20

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Lifiting: Front Squat EMOM 1×2,7×3  E :90 WOD For time: Row, 3000/2500 m Dumbbell Farmers Hold, 70/50 lbs Teams of 2: 1 person Rows 1 person must hold DB while partner is rowing at all times Break distance up however you like ** Mix Pairing = 2750m row

WOD

WOD Tuesday 9-22-20

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Every 4 mins for 24 mins do: 18/14 Assault Bike Calories 12 Double Dumbbell Front Squats, 50/35 lbs 6 Burpee Box Jump Overs, 24/20 in Target Time =2-2:30 min Cut Off is 3 minutes

WOD

WOD Monday 9-21-20

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Lifiting : DL Emom @80% Every :90 1×2,7×3 WOD: Complete as many rounds as possible in 10 mins of: 7 Hang Clean & Jerks, 115/85 lbs 3 Bar Muscle-ups

WOD

Wod Saturday 9-19-20

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Teams of 2: For time: Assault Bike, 1 mi (split as you like) — then — 19 rounds of: (Alternating Rounds) 2 Bar Muscle-ups 1 Squat Clean, 225/135 lbs 7 Strict Handstand Push-ups — then — Assault Bike, 1 mi (split as you like)