Monday 8/16

“Strength”

Jerk Balance
5×5 @ 45-50%+
15:00 Clock

“Conditioning”

12 AMRAP
5 Curtis P’s (95/65)
10 Lateral Burpees Over Bar

1 CP = 1 Power Clean, 1 Lunge L, 1 Lunge R, 1 Push Press

Silver: 75/55
Bronze: 45/35, 3 CP/8 burpees

“Finisher”
100 flutter kicks
(hold a hollow position)

Tuesday 8/17

“Strength”

2 Snatch Pull + 1 Power Snatch
75% of 1 RM Snatch
15:00 Clock

“Conditioning”

5 Rounds:
5.5.5 Toes To Bar
25ft. Handstand Walk
15 Wall Balls (20/14)

Silver: 3 Wall Walks (14/10)
Bronze: 2 Wall Walks, 10 Wall Balls, (10/8)

(each round you complete 15 T2B by breaking them up in quick sets of 5)

Time Cap: 20min

Wednesday 8/18

“Conditioning”

Partner WOD
20 min AMRAP
10 Russian KBS (70/53)
40 Double Unders (80 singles)
10 Box Jumps Overs (24/20″)
*trade movements

Rest 5:00

Bike Sprints
8 sets:
1:00 Max Calories
Trade every minute
*each partner should have 4 done at the end

Silver: 95/65
Bronze: 65/45

“Finisher”
Plank
3x 1:00 work/ 1:00 rest

Thursday 8/19

“Strength”

2 Behind the Neck Push Jerk + 2 OHS
5×1 @ 75%
15:00 Clock

“Conditioning”

4 sets
3min
250m Row Sprint
-in time remaining AMRAP:
8 Hang Power Snatches (75/55)
8 HR Push-Ups
rest 1:00

Silver: 65/45
Bronze: 45/35

Friday 8/20

“Strength”

2 Clean Pull + 1 Clean
@75-80% 1 RM Clean
15:00 Clock

“Conditioning”

Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Silver: 12 C2B, (115/75)
Bronze: 12 Pull-Ups, 75/55

Time Cap: 15min

Saturday 8/21

“Conditioning”

For Time:
Every 5:00 for 30:00
400m run
10 Dumbbell Thrusters (40/25)
20 Sit-Ups

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WODs 5/2

Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12

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WODs 4/25

Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time

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WODs 4/18

Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4

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Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should

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