Month: August 2018

PARTNER WOD:
28 Minute AMRAP:
60 Air Squats
20 Pull-Ups
40 Front Rack Lunges (95/65)
20 Burpees
Run 300 m (Together)

STRENGTH:
Push Jerks

WOD:
For Time:
10 SDHP (95/65)
20 Pull-Ups
30 Push Press (95/65)
40 KB Swings (53/35)
-RUN 800 M-
40 KB Swings
30 Push Press
20 Pull-Ups
10 SDHP

PARTNER WOD:

1st Round:
Partner A does AMRAP of:
5 Hang Snatches (95/65)
6 Back Squats (95/65)
7 Burpees O/ Barbell

Partner B does:
Run 1 mile
Then switch,

2nd Round:
Partner A does same AMRAP
Partner B runs 400 m
then switch,

3rd Round:
Partner A does same AMRAP
Partner B runs 200 m
then switch

PARTNER WOD:

  35 Minute AMRAP:
100 OH Plated Lunges (45/25)
  80 Single Arm KB/DB Snatches (53/35)
  60 Goblet Squats (53/35)
  40 Pull-Ups
  20 Burpees

PARTNER WOD:
For Time:
120 Wall Balls (20/14)
100 Hang Snatches (95/65)
120 Calorie Row
100 Pull-ups

25 Minute Cap, Split reps evenly !!!!

STRENGTH:
Strict Press

WOD:
*20 Minute AMRAP:
  5 Pull-Ups
10 Push-Ups
15 Air Squats
* After every 2 Rounds
10 Push Press (115/85)
150 m Run

STRENGTH:
Deadlifts

WOD:
Buy in: 100 Double Unders
        then,
21-15-9 of:
Deadlifts (205/145)
Box Jumps (24/20)
       then<
Cash Out : 100 Double Unders

PARTNER WOD:
25 Minute AMRAP:
30 Box Jumps (24/20)
30 Pull-Ups
30 KB Swings (53/35)
30 Clean and Jerks (135/95)
30 Wall Balls (20/14)