August 2021

WOD 9 . 1 . 21 AMRAP 6 10 KBS 53 / 35 7 RING DIPS Rest 3 min AMRAP 6 10 Box Jumps 7 Ring Dips Rest 3 min AMRAP 6 10 KBS 10 Box Jumps

WOD 8 . 31 . 21 A. 5 sets of 3 front squats from the ground B. 10 rounds for time 250m / 200m row 5 front squats from the ground – pick a load 65 – 75% of your 3 rep in part A.

WOD 8 . 30 . 21 20 min AMRAP 5 pull ups 10 push ups 15 air squats

WOD 8 – 27 – 21 AMRAP 20 20 step ups with DB or KB 50 / 35 15 situps 10 HSPU or DB press

WOD 8 – 26 – 21 3 rounds row 500m 40 wall balls 30 db snatch 50 / 35 20 pull ups

WOD 8 . 25 . 21 OHS 3 x 3 with 3 second pause Front Squat 3 x3 with 3 second pause Back squat 3 x 3 with 3 second pause B. Cash out amrap 15 with partner 50 cal bike 100′ Handstand walk or 100 second Hold on wall

WOD 8 . 24 . 21 A. Build to heavy deadlift triple B. amrap 10 3 – 6 – 9 – 12 – etc Deadlifts 185 / 125 BBJO 24 / 20

WOD 8 . 23 . 21 5 Rounds Run 400m 10 hang power clean 10 push jerk 135 / 95

8 – 20 – 21 10 rounds 3 power cleans 185 / 125 15 wall balls

8 – 19 – 21 5 rounds 10 cal row 10 push ups on DBS plus 1 DB Row each arm Straight into 5 rounds 10 cal row 10 DB push press