WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93