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 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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WODS 8/16

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

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WODS 8/9

Monday 8/9 “Strength” 15:00 Clock Halting Snatch Deadlift 5×5 @ 75% 1RM Snatch :02 Pause at Knee :02 Pause at

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WODS 7/26

Monday 7/26 “Strength” E2MOM x 4 2 Power Snatch + 1 Full Snatch 80-85% (spend 8-10 min warming up to

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