Apr 12 WOD

A. Alternatiing EMOM – 20 min
Kettlebell Swing
Row for Calories

B. 3 rounds for time of:
15 Pull-ups
20 Box Jumps, 24/20 in
25 Air Squats
Run, 400 m

Apr 11 WOD

A. Pause Overhead Squat 5 X 2

B. EMOM for 12 minutes
3 Power Snatches (odd minutes)
40 Double-unders (even Minutes)

Mar 24 WOD

Alt EMOM 10 mins:
Every 30 secs for 10 mins, alternating between:
8 Pull-ups
8 Thrusters, 95/65 lbs
8 Pull-ups
8 Overhead Squats, 95/65 lbs

5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs

Mar 23 WOD

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Feb 8 WOD

Feb 8 WOD

A. 3 rounds for time of:
15 Calories on Row
6 Turkish Get Up Alternating Arms, 53/35 lbs

B.
Primal Bear Complex – Team WOD
As many reps as possible in 20 mins of:

–Full Bear Complex–

(If you drop weight during round – start over)

1 Power Clean 95 lbs
1 Front Squat 95 lbs
1 Push Press 95 lbs
1 Back Squat 95 lbs
1 Push Press 95 lbs

Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)
One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Post total reps

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