WOD 8/30/19
40/30 cal. Assault Bike
50 Inverted Ring Rows
50 Double-unders
50 KB Snatches (16/12 kg)
50 Single-leg Hip Extension
50 Toes-to-Bars
WOD 8/29/19
2 Front-Rack Lunges (135/95 lb.)
3 Slam Balls (25/15 lb.)
Add 2 Front-Rack Lunges
and 3 Slam Balls every round
As far as possible in 22 min.
WOD 8/28/19
750-m Row
200-m Run Rest 2 min. 500-m Row
400-m Run Rest 2 min. 250-m Row
600-m Run
WOD 8/27/19
400-m Single-Arm Farmers Carry
40 DB Front Squats (50/35 lb.)
30 DB Anchored Sit-ups
20 DB Squat Cleans
400-m Single-Arm Farmers Carry *Use 1 DB for Squats and Cleans.
WOD 8/26/19
Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1
WOD 8/23/19
Snatch Balance
1-1-1-1-1 Squat Snatch
3-3-3-1-1-1
WOD 8/22/19
100-m Run
20 Lateral Box Jump Overs (24/20 in.)
200-m Run
20 Parallette Pass Throughs
300-m Run
10 Lateral Box Jump Overs (24/20 in.)
10 Parallette Pass Throughs
400-m Run
WOD 8/21/19
5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps
AMRAP 15 min.
WOD 8/20/19
4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups
10 rounds
WOD 8/19/19
2-k Row
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/35 lb.)
7 Ring Dips