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WOD 8/18/17

A) 15 minutes to find 1RM Squat Clean  B) In teams of 2, alternate movements to complete 8 rounds total of: Run (med ball) x 200 meters (20/14) Russian KBS x 20 (24/16) Ring Rows x 20 

WOD 8/17/17

A) Every 90 seconds for 12 rounds: 1. Kettle bell seated Press x 3/3 2. Kettle bell Bent over Row x 4/4  B) AMRAP10 2-4-6-8-10… Reps of: Pistol  Power Snatch (95/65)

WOD 8/16/17

A)3 Rounds not for time:Weighted Push-up x 10Jumping Lunges x 20Run x 300 meters *rest 2 minutes B)For time: Burpees x 50 Abmat Sit-ups x 50 KB Snatch x 50 (24/16kg) Mountain Climbers x 50 *EMOM 10 Double Unders (15 minute time cap) 

WOD 8/15/17

A)Every 90 seconds for 10 rounds 1. Deadlift x 5-7 2. Strict HSPU x 3-5B)2 Rounds for time:1000 meter Row 20 Sumo Deadlift High-pull (115/75) 30 Box Jump Overs 

WOD 8/15/17

A)6 Sets Front Squat x 3B)AMRAP20Hang Power Cleans x 20 (95/65)Hand Release Push-up x 20Jumping Air Squats x 20 Toes to Bar x 20  *if you missed "Helen" over the weekend and would like to make it up go ahead and do that instead of part B.

WOD 8/10/17

A)1. Weighted Ring Dip x 42. Row x 400 meters B)“Little Bear”Three sets for max weight of:Barbell Complex x 5 repsRest 2 minutes between setsThe Barbell Complex:Power CleanFront SquatShoulder to OverheadBack SquatShoulder to Overhead

WOD 8/9/17

A)Every 90 seconds for 10 rounds:1. Banded Crab Walk x 40 feet 2. Tall Box Jump x 5,4,3,2,1 B)AMRAP580 Wall Ball Shots (20/14)Max Effort Double Unders *rest 3 minutes AMRAP540 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups Max Effort Double Unders (Score is total DU's completed) 

WOD 8/8/17

A)Every 90 seconds for 10 rounds: 1. Bulgarian Split Squat x 4/42. Turkish Get Up x 2/2 B)3 Rounds for time: Russian Kettle-bell Swings x 20 (24/16)Toes to Bar x 15 HSPU x 10