WOD 8/1/19

Buy in: 1 Mile Run 21-15-9 DB Thrusters (30/20) Box Jumps Sit-ups Cash out: 1 Mile Run  

WOD 7/31/19

Strength: Clean Complex – Squat Clean + Front Squat + Jerk Find heavy single in 12 minutes WOD: For time 21-15-9 Pull-ups Box Jumps Power Cleans (95/65) Bike Cals (use rower if needed) Wall Balls Post: 3x 24 weighted Russian twists 12...

WOD 7/30/19

Strength: Deadlift 5×10@ 50% WOD: 4 Rft 15/12 Cal Row 50 Dubs 10 KB SDLHP (70/53) Post: A) 4x 12 Bent Over Row 12 Single Leg Hip Bridges B) 50 GHD Sit-ups  

WOD 7/29/19

Strength: Snatch Complex –  E2MOM x 6, increasing weight each round Snatch Pull+ Hang Power Snatch+ Squat Snatch WOD: 20 Min AMRAP 5 OH Squats, from the ground (115/75) 10 HSPU 15 Bar-facing Burpees Rest 1 Min Post: A) 3 Rounds (rest as needed between rounds) 3...

WOD 7/26/19

You have 2 choices today! If you are feeling great and want to get a heavy benchmark wod in, here you go: Bear Complex WOD 5 Rounds for Load Complete 7 unbroken sets of this complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (from behind the...