August 2022

Thursday September 1 , 2022 6 Rounds 5 bar muscle ups or 10 burpee pull ups run 250m 50 double unders

Wednesday August 31st , 2022 A. front squat wave , 3 waves 5 – 3 – 1 B. partner wod , share the reps 60 clusters for time. Heavy.

Tuesday August 30th , 2022 5 x 3 min rounds , rest 3 min between rounds 500 / 400 m row Max reps Handstand pushups , wall walk , or inchworm

Monday August 29th , 2022 5 rounds Run 400m 21 Kettlebell swings 53 / 35 12 pull ups rest 1 minute between rounds

8 / 26 / 22 3 rounds 800m run 10 clean and jerks 185 / 125

8 / 25 / 22 AMRAP 25 5 pull ups 10 push ups 15 air squats 15 / 12 cal machine

8 / 24 / 22 10 rounds 8 dual KB front rack step ups 20 inch box 53 /35 8 toes to bar rest 1 : 1

8 / 23 / 22 5 x 4 Press 4 x 3 Push press C. Partner amrap 15 50 cal machine 50 Single arm , dumbbell push press 50 / 35 share reps as needed.

WOD 8 / 22 / 22 5 rounds 10 burpees 20 deadlifts 135 / 85 50 double unders

Friday August 19th , 2022 20 min amrap 100m run 5 hang power clean 135 / 95 10 toes to bar 15 push ups 30 double unders