indycrossfit
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″
12 August WOD
Strength: 5×3 weighted pull-ups or strict pull-ups WOD: “Rahoi” Complete as many rounds as possible in 12 minutes of: -24/20 inch Box Jump, 12 reps -95/65 pound Thruster, 6 reps -6 Bar-facing burpees
11 August WOD
Warmup: 10 box jumps (deliberate) 10 push-ups 10 box jumps (comp. speed) 10 3 count push-ups WOD: 30 unbroken clean and jerk 135/95 3 min rest 7 min amrap 25 ft overhead walking lunge step 45/35 9 toes to bar