August 2023

WOD 8 / 17 / 23 A. 10 x 3 Back Squat Build every 2 sets B. Partner AMRAP 12 100m run 7 cals Partners rotate full rounds

WOD 8 / 16 / 23 AMRAP 20 Run 250m 20 Wall balls 5 bar mu

WOD 8 / 15 / 2023 4 sets building 1 Press + 3 push press 4 Sets building 1 Push press + 2 push jerk Cash out : 3 – 2 – 1 – 1 minute ROW Rest 1 : 1 with a friend

WOD 8 / 14 / 23 AMRAP 13 1 Deadlift 135 / 95 1 Front Squat 135 / 95 1 Box Jump 30 / 24 Add One rep each round.

8 / 11 / 23 Amrap 20 100m run 10 deadlifts 185 / 125 100m 20/ 16 push ups

8 / 10 / 23 A. 10 x 2 Pause front squat build every 2 sets B. 7 min amrap 7 v – ups 21 double unders

8 / 9 / 23 10 rounds , 23 minute cap 12 / 10 cal machine 8 KBS 53 / 35 3 ring muscle ups scale with jumping , floor transitions.

WOD 8 / 8 / 23 A. 10 x 3 Bench press Build every 2 sets B. AMRAP 10 25 situps 25 ft handstand walk scale with : 5 attempts , 20 shoulder taps either upside down or in push up

WOD 8 – 7 – 23 AMRAP 16 8 DB snatches 50 / 35 8 steps DB OH Lunge 50 / 35 8 toes to bar 8 steps DB OH Lunge 50 / 35

Friday August 4th , 2023 10 rounds 5 reps Single arm DB thruster Right 10 situps 5 Reps single arm DB thruster Left 5 toes to bar