WOD | 10.10.2019

EMOM For 16 Min Of: 1. 18/14 Cal Bike 2. 5 Power Snatches + 9 Handstand Push Ups 3. 5 Back Squats + 15 Box Jumps 4. Rest Men use a 60kg Barbell Women use a 40kg barbell

WOD | 05.10.2019

5 Rounds For Time Of: 15 Dumbell Split Cleans 2×15/10kg 21 Pull Ups

WOD | 04.10.2019

Death By Meters Min 1: 100m Min 2: 120m Min 3: 140m Min 4: 160m Min 5: 180m (Add 20 meters every round until you can’t complete the meters within the minute. Rest is remaining time in each minute.) Not For Time: 50 GHD Hip Extension 100 Banded Bicep Curls Blue/red 100 Banded Tricep Extensions Blue/Red

WOD | 03.10.2019

For Time: Run 1 Mile 50 Push Ups 100 Sit Ups 150 Double Unders 50 Kettlebell Swings 24/16kg 100 Box Jumps Over

WOD | 30.09.2019

3 Rounds For Time Of: 500m Row 21 Double Kettlebell Cleans 2×24/16kg 12 Ring Dips