August 2020

9 . 1 . 20 5 Rounds of 2 min AMRAPs with 2 min 15/ 12 cal bike 9 Deadlifts 225 / 155 Max reps pull ups Score total pull ups or reps per round , every calorie / rep is a point.

WOD 8 . 31 . 20 A. at 0:00 Run 1600m B. At 10:00 min mark start 10 min AMRAP 12 power cleans 95 / 65 24 / 18 push ups

WOD 8 . 28 . 20 4 rounds Run 400m 25 wall balls 5 ring muscle ups , scale with bar muscle ups , jumping muscle ups or 2 pull ups and 2 dips.

WOD 8 . 26 . 20 AMRAP 5 5 HSPU 5 KBS 70 / 53 Rest 3 min AMRAP 5 5 HSPU 5 Box Jumps 30 / 24 Rest 3 min AMRAP 5 5 KBS 70 / 53 5 box jumps

WOD 8 . 25 . 20 3 Rounds for time Row 500m Run 500m 50 Double unders

WOD 8 . 25 . 20 6 Sets 2 Strict Press + 5 Push Press Build , if you can. B. Cash Out 21 – 15 – 9 Row calories Burpees over rower

WOD 8 . 24 . 20 18 min AMRAP 8 alternating DB snatch 10 M Overhead lunge Right arm 8 Toes to bar 10 m Overhead lunge Left arm

8 . 21 . 20 AMRAP 15 Run 250m 12 Ring Dips 21 KBS 70 / 53

8 . 20 . 20 4 min x 4 deadlift emom rest 1 min 4 min x 3 deadlift emom rest 1 min 4 min x 2 deadlift emom rest 1 min 4 min x 1 deadlift emom Add load every 4 min B. Cash out Row 3000m with a friend Switch every 500m

8 . 19 . 20 7 Rounds 7 Hang Power clean 115 / 75 7 chest to bar pull ups 7 box jumps 30 / 24 20 min Cap