August 2021

8 – 18 – 21 20 min AMRAP 2 rope climbs 20 pistols or 20 lunges in place 40 double unders

8 – 17 – 21 6 Sets 1 Squat clean + 1 Thruster + 1 push jerk Cash out AMRAP 8 12 cal row 10 thruster 95 / 65 8 pull up or ring row

WOD 8 – 16 – 21 6 x 2 min rounds , rest 1 min Rounds 1 and 4 Run 250 max bike cals Rounds 2 and 5 Run 250 max burpees Rounds 3 and 6 Run 250 Max toes to bar Score each round for total reps.

WOD 8 – 13 – 21 AMRAP 14 3 wall walks 7 snatch 95 / 65 11 toes to bar

WOD 8 – 12 – 21 3 rounds 10 DB thrusters 50 / 35 20 cal row rest 2 min 3 rounds 10 DB push press 15 calorie row rest 2 min 3 rounds 6 Devil press 9 cal row

WOD 8 – 11 – 21 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 On the 2 minute. Cash out 5 rounds 30m regional walk 250m run 30 sec L HOLD

WOD 8 – 10 – 21 run 800m 40 double unders 20 db snatch 50 / 35 10 bar muscle ups ( scale with jumping bar muscle ups ) Run 400m 10 bar muscle ups 20 db snatch 40 double unders run 800m

WOD 8 – 9 – 21 5 rounds 4 squat clean 135 / 85 4 burpee box jump over straight into 5 rounds 3 squat cleans 155/ 105 4 burpee box jump overs straight into 5 rounds 2 squat cleans 185 / 125 4 burpee box jump overs. 20 min cap

WOD 8 – 6 – 21 Run 400m 20 ctb pull ups 20 front squats 155 / 105 Run 400m 15 ctb pull ups 15 front squats Run 400m 10 ctb pull ups 10 front squats Run 400m 5 ctb pull ups 5 front squats

WOD 8 – 5 – 21 EMOM 30 Minute 1 : row 15 / 12 Minute 2 : 15 KBS 53 / 35 Minute 3 : Bike 12 / 10 Minute 4 : Double unders 45 Minute 5 : Run 100m