Double Wammy
WOD 8 . 13 . 20 A. build to a heavy power clean B. 10 – 1 Power clean Push Jerk Use a 135 / 95 barbell respectively
WOD 8 . 13 . 20 A. build to a heavy power clean B. 10 – 1 Power clean Push Jerk Use a 135 / 95 barbell respectively
WOD 8 . 11 . 20 A. Bench press 3 sets of 7 reps 3 sets of 2 reps B. Gasoline 7 min amrap 7 pull ups or ring row 7 burpees 7 box jumps 24 / 20
WOD 8 / 10 / 20 AMRAP 16 min 250m run or row 20 wall balls 1 , 2 , 3 , 4 , etc rope climb 15 ft
WOD 8 . 7 . 20 For time Run 800m 60 situps 40 Push press single arm DB 60 step ups DB 40 push press single arm DB 60 situps Run 800m
WOD 8 . 6 . 20 20 min AMRAP 10 box jumps 30 / 24 10 Kettle Bell swings 70 / 53 10 cal machine Rest 1 : 1 with a friend
WOD 8 . 5 . 20 A. 5 x 3 Snatch touch n go , building B. Double Tap 10 – 8 – 6 – 4 – 2 Snatch 135 / 85 20 – 16 – 12 – 8 – 4 Toes to bar
WOD 8 . 4 . 20 A. 15 min EMOM 5 thrusters Every 3 min add load to your thruster Share barbell with a friend B. Cash out ” Inverted Annie “ 50 – 40 – 30 – 20 – 10 situps 25′ handstand walk
WOD 8 . 3 . 20 24 min AMRAP Run 100m 1 Round Cindy Run 250m 2 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 800m AMRAP Cindy Cindy : 5 pull ups , 10 push up , 15 squats
WOD 7 . 31 . 20 5 x 2 min Rounds 12 deadlifts 9 hang power cleans 6 front squats Max double unders Rest 1 minute. Use 155 and 105 barbell respectively.