WOD: 082119 Split Jerk (take 2 reps every :90 x 9 sets ) Strict Press (take 6 reps every :90 x 7 sets) 7 min [...]

WOD: 082019 Metcon (4 Rounds for reps) 5 min AMRAP 50 double unders 15 No jump burpees 10 Toes to bar --Rest 5 min b/t [...]

WOD: 081919 Power Snatch. OHS (1.3 every :90 x 9 sets ) 1st set blank bar and build every set there after Metcon (AMRAP - [...]

WOD: 081819 EMOM x 12 min (mod/skill) 1st min: 1-2 rope climb 2nd min: 3-4/leg Alt pistols 3rd min: 100m Run rest 4 min 15 [...]

WOD: 081719 Run A1-A3 as an emom A1: Strict Press (8 reps x 5 sets ) A2: Laying Dbell Tricep Ext (12 reps x 5 [...]

WOD: 081619 A1: Deadlift (5 reps @ 30X1 x 5 sets rest :20) A2: Metcon (No Measure) Glute Bridges w/ consistent Banded Abduction tension @ [...]

WOD: 081519 A1: Double arm KB Front Rack Squat (8 reps @ 30X1 x 5 sets rest 0) https://www.youtube.com/watch?v=gG7MY1LP2as measure weight of single KB A2: [...]

WOD: 081419 Metcon (No Measure) EMOM x 15 min: 1st min: 6/6 DB split Squat 2nd min: 12/12 russian twists w/ plate 3rd min: 12 [...]

WOD: 081319 A1: Romanian Deadlift (8 reps @ 3011 x 6 sets rest :40) A2: Metcon (No Measure) Ab Roll out on Rings, 8-12 reps [...]

WOD: 081219 A1: Back Squat (6 reps @ 30X1 x 5 sets rest :45) A2: Bent Over Reverse DB Flys  (15 reps @ 3010 x [...]