August 2019

WOD 8 . 30 . 19 For time 3 – 6 – 9 – 12 – 15 Thruster 95 / 65 Chest to bar pull ups Burpees to target 20 min CAP

WOD 8 . 29 . 19 A. Split jerk from rack 7 – 6 – 5 – 4 – 3 – 2 -1 reps on the 2 minute , building over each set B. 10 x 100m sprints on the minute

WOD 8 . 28 . 19 AMRAP 20 Row 20 calories 15 hang power clean 95/ 65 10 strict HSPU

WOD Aug 27 2019 A. 3 sets of 8 steps Overhead walking lunge B. 3 sets of 8 steps front rack lunge C. Tabata 8 rounds of 20 sec work and 10 sec rest Assault bike toes to bar box jump

WOD 8 . 26 . 19 AMRAP 14 Run 250m 5 deadlifts 185 / 125 1 rope climb run 250m 10 deadlifts 185 / 125 2 rope climbs run 250m 185 / 125 15 deadlifts 3 rope climbs 185 / 125 run 250m 20 deadlifts 185 / 125 4 rope climbs Keep the pattern of

WOD 8 . 23 . 19 A. EMOM – 3 rep power clean B. 5 Rounds 100m run 6 power cleans 165 / 115 25 wall balls

WOD 8 . 22 . 19 A. Strict press 1 -1 – 1- 1 push press 3 – 3- 3- 3 push jerk 5 – 5- 5- 5 B. 60 reps shoulder to overhead with max strict press , but you can push press or jerk it. Every break, 5 calorie bike or ski erg.

WOD 8 . 21 . 19 AMRAP 20 25 calorie row 25 KBS 53 / 35 25 Box Jumps 24 / 20

8 . 20 . 19 A. back squat 5 x 5 B. AMRAP 10 30 situps 10m handstand walk or 20m bear crawl

WOD 8 . 19 . 19 10 Rounds for time 100m run 5 pull ups 10 push ups 15 air squats