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
10 August WOD
Strength: 6×2 push jerk
WOD:
Double tabata
Deadlift 315/205
HSPU
*extra work
30 or 45 or 60 ghd sit-ups
9 August WOD
Strength: 6×2 power snatch
WOD:
5 2-minute rounds of:
-15-ft. rope climb, 3 ascents
-Row for calories
Rest at least 2 minutes between rounds.
8 August WOD
Strength: 5×3 front squat
WOD:
13 min AMRAP
100 m run
10 thrusters 75/55
200 m run
9 thrusters 95/65
300 m run
8 thrusters 115/80
400 m run
7 thrusters 135/95
500 m run
6 thrusters 155/105
600 m run
5 thrusters 175/125
700 m run
4 thrusters 185/135
5 August WOD
Warmup: 500 m row
15 box jumps (deliberate)
WOD:
“Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275/190 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
4 August WOD
Strength: 6×1 clean high pull + 1 clean
WOD:
30 unbroken clean and jerk (115/80)
3 min rest
Then
7 min amrap
25 wall balls
15 ring dips
3 August WOD
Strength: 6×2 push press
WOD:
7 round EMOM
Min 1: 5 front squats 185/135
Min 2: 6 bar facing burpees
Min 3: 7 HSPU
Indycrossfit 