August 2023

8 – 31 – 23 EMOM 20 ODD : 100m run EVEN : 5 Jerks from the ground , pick a heavy weight , but form maintains sound

8 – 30 – 23 4 rounds 400m run 15 Deadlifts 225 / 125 5 Wall Walks

8 – 29 – 23 A. Front Squat , from the ground 5 – 5 – 3 – 3 – 3 -1 – 1- 1- 1 B. accumulate 3 min L – Hold 10 min cap , scale with 1/2 L – hold , plank

8 – 28 – 23 AMRAP 20 5 strict pull ups 10 box jumps 24 / 20 15 push ups

NIGHT CLASSES CANCELLED TODAY ONLY – NO 415 , 530 , 630 PM AMRAP 20 100m run 10 wall balls 1 power clean 185 / 125 Add one power clean per round.

8 / 24 / 23 5 x 3 min rounds , 3 min rest 20 / 18 cal row 16 DB snatch 50 / 35 max reps toes to bar

8 / 23 / 23 AMRAP 25 Run 250m Row 250m 5 ring muscle ups

8 / 22 / 23 A. 9 sets of 3 reps deadstop deadlift build every 3 sets B. Cash out – partner amrap 10 partners each do 20 double unders at the same time then share 20 KBS one person working at a time

8 / 21 / 23 3 rounds 400m run 21 thrusters 95 / 65 15 burpees over the bar

WOD 8 / 18 / 23 AMRAP 15 single DB Hang Clean and Jerk 7 R / 7 L ( 50 / 35 ) 10 Toes to bar 14 / 12 cal machine