WOD

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August 31, 2018

For Time:

With a partner..

400m Run together

30 Cleans 50/35kg

400m Run together

20 cleans 60/42.5kg

400m Run together

10 cleans 70/50kg

400m Run together

Then.....

1 min each to complete AMREPs Double Unders

(2 scores for this WOD, time to complete and Total DU)

August 30, 2018

Bench Press

5-4-3-2-1

Superset with:

Deadlift

5-4-3-2-1

August 29, 2018

Kalsu

100 Thrusters for time 60kg/42.5kg

At the top of each minute, including the start, perform 5 burpees

August 28, 2018

4 x 3 min rounds, each for max reps rope climbs with rest between:

Row 20/15 Cal

10 Toes to bar

AMRAP Rope Climbs

August 27, 2018

AMRAP in 12 Mins:

5 Bar Muscle Ups

10 Shoulder to Overhead 50kg/35kg

10 Pistols

5 CTB Pull Ups 

10 Shoulder to Overhead 50kg/35kg

10 Pistols

5 Pull Ups

10 Shoulder to Overhead 50kg/35kg

10 Pistols

August 26, 2018

EMOM 10 Min

Perform 1 x Hang Power Snatch + Power Snatch

Then 10 mins to find your 1RM Power Snatch

August 24, 2018

400m Run

3 x rounds of DT:

12 Deadlift 70kg/47.5kg

9 Hang Power Cleans 70kg/47.5kg

6 Push Jerk 70kg/47.5kg

400m Run

2 x rounds of DT

400m Run

1 x round of DT

August 23, 2018

 ‘Karen’

For Time:

150 wall balls 20lb/14lb

August 22, 2018

5 rounds each for time:

50 Double Unders

10 Ball Slams 15kg/12kg

10 Box Jump Overs 24’/20”

August 21, 2018

‘Nate’

AMRAP in 20 min:

2 Muscle Ups

4 HSPU

8 Kettlebell Swings 32kg/24kg

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