31 August WOD 

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 

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