22 August WOD

Strength: 2×7/13 front squat/back squat @65% of 1rm front squat

WOD:
3 min cal on row
3 min KB swing (2/1.5)
3 min Abmat sit-up
2 min cal on row
2 min KB swing
2 min Abmat sit-up
1 min cal on row
1 min KB swing
1 min Abmat sit-up

Total number of reps

21 August WOD

Strength: 7×1 hang squat clean

WOD:
Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

20 August WOD

Strength: Split jerk 1-1-1-1-1-1-1 reps

WOD:
*extra work
15 12 9
Deadlift 315/225
Chest to bar pullups

19 August WOD

Strength: 3×1, 3×1, 3×1 heaving snatch balance

WOD:
Elizabeth

21-15-9 reps for time of:
135/95 cleans
Ring dips

18 August WOD

Strength: 2×7/13 front squat/back squat @65% of 1rm FS

WOD:
8 rounds
3 min interval
400 m run
10 box jump overs (30/24)
ME snatch (115/75)

15 August WOD

Strength: 2×7/13 front squat/back squat @65% of 1rm front squat

WOD:
165/115 squat cleans, 1 minute
Rest 3 minutes
185/135 squat cleans, 1 minute
Rest 3 minutes
205/145 squat cleans, 1 minute
Rest 3 minutes
165/115 squat cleans, 1 minute
Rest 3 minutes
185/135 squat cleans, 1 minute
Rest 3 minutes
205/145 squat cleans, 1 minute

Try for max reps each round without dropping the barbell.

14 August WOD

Strength: 7×1 clean pull+1 power clean

WOD:
5 rounds
15 STO (115/75)
50 double unders

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