WOD: 8/29/17

Strength- Front Squat – Build to a heavy double WOD – 6 Rounds for time – 12 Wallballs @ 20/14 10 Toes to bar 8 Single arm DB power snatch right @ 40/20 8 Single arm DB power snatch left @ 40/20

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WOD: 8/28/17

Strength – Every 2:00 for 14:00 3 Power Cleans + 1 Jerk Start with a manageable weight and increase each set WOD – “Helen” 3 Rounds for time – 400m Run 21 KB Swing @ 53/35 12 Pull-ups

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WOD: 8/26/17

Skill – 5 Rounds: 6 Strict Chin-ups 12 Standing DB Press WOD – 5 Rounds for time – 5 Hang Squat Snatch @ 115/75 10 Pull-ups 15 KB Swings @ 53/35 200m Run

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WOD: 8/25/17

Strength – Bemch Press – Build to a heavy set of 3 WOD – 6 Rounds for time – 12 Power Cleans @ 115/75 50 Double Unders

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WOD: 8/24/17

Strength- Back Squat – Build up to a heavy set of 10 reps WOD – 12:00 AMRAP 6 Burpees 6 Box Jumps @ 24/20 6 DB Thrusters @ 1/3 BW 6 Med Ball Sit-ups

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WOD: 8/22/17

Strength – Thruster – Build up to a heavy set of 2 for the day WOD – 4 Rounds For Time – 400m Run 15 Toes to Bar 15 Shoulder to Overhead @ 95/65

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WOD: 8/21/17

Skill – 5 Rounds: 6 Chest to Bar Pull-ups 8 Plyo Push-ups WOD – 5 Rounds – 3:00 AMRAP 4 Deadlifts @ 155/115 5 Handstand Push-ups 8 Goblet Squats @ 53/35 Rest 1:00 between rounds

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WOD: 8/19/17

Strength – 5×2 Hang Clean Rest 60-90 seconds between rounds 3×5 Deadlift Rest as needed between sets of deadlifts. WOD – 5 Rounds – 30 seconds thrusters @ 55/75 30 seconds burpees 30 seconds double unders Rest 1:00 between rounds

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WOD: 8/17/17

Strength – 10×4 Push Press WOD – 7:00 AMRAP 30m Farmercarry with 35/53 KB or DB in each hand Rest 2:00 AMRAP 3:30 of Walking Lunges AMRAP 3:30 of Situps  

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