WOD:
3-6-9-12-15-18…
Squat clean 135/95
Bar facing burpees
12 min amrap
Then 9 min to work up to a heavy jerk
30 August WOD
Strength: 7×2 power snatch
WOD:
50 KB swings 1.5/1
50 single arm snatch (alt. arms every 5) 1.5/1
500 m farmers carry 1.5/1
21 min cap
29 August WOD
Strength: 5-5-3-3-1-1 OHS
WOD:
3 rounds
400 m run
21 thrusters 75/55
15 pull-ups
20 min cap
26 August WOD
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185/125 pound Overhead walk, 20 yards
31 min cap
25 August WOD
Strength: 5×1 clean and jerk
WOD:
1600 m run
15-12-9
Front squats 165/115
Shoulder to overhead 165/115
21 min cap
23 August WOD
Strength: 7×1 hang snatch
WOD:
4 rounds
:45 of handstand walk or wall climbs
:15 rest
:45 of KB swing 2/1.5
:15 rest
:45 of 20″ dumbbell step ups 35/25
:15 rest
22 August WOD
Strength:5-5-3-3-1-1 front squat
WOD:
500 m row
5 deadlifts @ 275/195
50 pull-ups
5 deadlifts @ 315/215
50 push-ups
5 deadlifts @ 365/245
50 sit-ups
5 deadlifts @ 405/275
500 m row
24 min cap
19 August WOD
WOD:Tommy V”
For time:
-
-115/80 pound Thruster, 21 reps
-15 ft Rope Climb, 12 ascents
-115/80 pound Thruster, 15 reps
-15 ft Rope Climb, 9 ascents
-115/80 pound Thruster, 9 reps
-15 ft Rope Climb, 6 ascents
24 min cap
18 August WOD
Strength:5×1 clean
WOD:
30 clean and jerk 155/105 (go unbroken as long as possible)
8 min cap
3 min rest
Then
Annie
50-40-30-20-10
Double unders
Sit-ups
10 min cap
17 August WOD
WOD:
7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
Indycrossfit 