August 2020

8 . 18 . 20 On the 2 minute Back Squat from the Rack 5 – 3 – 1 5 – 3 – 1- 5 – 3 – 1 Cash out 6 x 1 min rounds run 100m Max burpees to plate Rest 1 min

WOD 8 . 17 . 20 5 x 3 min AMRAP 3 Snatch 135 / 85 6 push ups 9 air squats Rest 1 min Score total reps per round.

WOD 8 . 14 . 20 4 Rounds on the 5 minute Run 400m 15 thrusters 95 / 65 Rest till 5 min mark and repeat Score each round

WOD 8 . 13 . 20 A. build to a heavy power clean B. 10 – 1 Power clean Push Jerk Use a 135 / 95 barbell respectively

8 . 12 . 20 AMRAP 20 20 cal machine 50 double unders 20 pistols or lunges

WOD 8 . 11 . 20 A. Bench press 3 sets of 7 reps 3 sets of 2 reps B. Gasoline 7 min amrap 7 pull ups or ring row 7 burpees 7 box jumps 24 / 20

WOD 8 / 10 / 20 AMRAP 16 min 250m run or row 20 wall balls 1 , 2 , 3 , 4 , etc rope climb 15 ft

WOD 8 . 7 . 20 For time Run 800m 60 situps 40 Push press single arm DB 60 step ups DB 40 push press single arm DB 60 situps Run 800m

WOD 8 . 6 . 20 20 min AMRAP 10 box jumps 30 / 24 10 Kettle Bell swings 70 / 53 10 cal machine Rest 1 : 1 with a friend

WOD 8 . 5 . 20 A. 5 x 3 Snatch touch n go , building B. Double Tap 10 – 8 – 6 – 4 – 2 Snatch 135 / 85 20 – 16 – 12 – 8 – 4 Toes to bar