31 August WOD 

Strength: 5×3 squat 

WOD:

27-21-15-9

Burpees OTB

Back squats 115/75

*Extra work

60 or 45 or 30 GHD sit-ups 

28 August WOD 

WOD: 

2 rounds

100 double unders 

25 OHS 135/95

800 m run 

27 August WOD 

Strength: 7x 1 high hang clean + 1 above the knee clean 

WOD:

30 clean and jerks 185/125

*extra work 

2000 m row TT

26 August WOD 

Strength: 3×3 strict press, 2×3, push press, 1×3 push jerk 

WOD:

  5 rounds, each for time:

–5x deadlift (275#-405#/205#-315#)
-200m sprint
-2 minutes rest
*Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint
*courtesy CFW

*extra work
30 single leg squats
*use weight if possible 

25 August WOD 

Strength: 7x 1 high hang snatch + 1 above the knee snatch 
WOD: 

3 rounds

21 pullups 

15 box jumps 30/24

9 KB thrusters 2/1.5

*extra work

3 x 100 yd sled push 

24 August WOD 

Strength: 7×1 OHS 

WOD:

12 min amrap

15 cal row

10 HSPU 

5 front squats 205/145

*Extra work

2 rounds 

100 yd farmers carry (AHAP)

18 toes 2 bar 

21 August WOD 

WOD:

“Kelly”

5 rounds

400 m run

30 box jumps 24/20

30 wallballs 20/14

*40 min cap

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