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

16 August WOD 

Strength:7×1 snatch

WOD:

4 rounds

5 min round 

400 m run

10 deadlifts 275/195

15 toes 2 bar 

15 August WOD 

Strength: 5-5-3-3-1-1 back squat 

WOD:

50 pull-ups 

40 wall balls 

30 cal row

20 squat cleans 165/115

10 def HSPU 4″/2″

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