WOD

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.

7 . 30 . 20

400m run

18 press 115 / 75

400m run

15 press 115 / 75

400m run

12 press 115 / 75

• every time the bar touches the ground , run a 250m penalty lap.
• If you need to break up a set more than once the second penalty lap is 100m .

7 . 29 . 20

Mobility tomorrow – 930 am

“Hot cakes”

20 min AMRAP

21 OHS 45 / 35

15 calorie machine ( pick from ski , rower , bike )

9 toes to bar

WOD 7 . 28 . 20

A.

Front Squat emom 4 min x 4 reps

Front Squat emom 4 min x 3 reps

Front Squat emom 4 min x 2 reps

Front Squat emom 4 min x 1 rep

Add load each round.

No Rack.

Squat clean ok for first rep.

B. Cash out

2500m row with a partner.

Switch every 250m

WOD 7 . 27 . 20

For time

6 Rounds

Run 250m

9 burpees to target

2 rope climbs

20 min CAP