August 2019

Wod 8 . 16 . 19 7 x 2 min Rounds Run 250 m Max reps squat clean 155 / 105 rest 1 min

Wod 8 . 15 . 19 A. 10 min EMOM 3 snatch B. AMRAP 12 30 Dubs 6 Power snatch 115 / 75 9 Pull ups

WOD 8 . 14 . 19 10 Rounds 30 seconds burpees 30 seconds rest 30 seconds DB Squats 30 seconds rest score total reps

WOD 8 . 13 . 19 A. Push Press – Build to a heavy 3 rep B. Pushing Up Daisies Row 1000m 50 Push Press 95 / 65 30 Toes to bar

WOD 8 . 12 . 19 5 Rounds Run 250m 2 Rope Climbs 10 Deadlifts 225 / 155

8.9.19 15-12-9-6-3 Front squat 155/105 Hspu Burpees over bar

8.8.19 A. 4 rounds on the minute x 4 reps power clean Rest 1 min 4 rounds on the minute x 3 reps power clean Rest 1 min 4 rounds on the minute x 2 reps power clean Rest 1 min 4 rounds on the minute x 1 reps power clean B. 12 min abs

8.7.19 5 x 3 min amraps 15 / 12 cal bike or 21/18 calorie row 20 dumbbell snatch 50/35 Max wall balls Rest 3 min

8.6.19 Every 2 min 10 sets of 2 rep back squats building to heavy 2 rep Cash out Run 400m 40 burpee box jump overs 24/20 Run 250m

Wod 8.5.19 “ the standard “ For time 30 clean and jerks ( grace ) 135/95 30 ctb pull ups 30 snatches ( Isabel ) 135/95 Use same barbell for both snatch and clean and jerk , most athletes that will scale the snatch load , which is ok , and use the same load