Aug 22

WOD

Part #1
3 Rounds:
10 HSPU
21 Calorie Rower
10 Suitcase Kettlebell Deadlifts

Rest 5:00

Part #2
3 Rounds:
200 Meter Push/Sled Drag  (Loaded with 90/45)
30 Calorie Row
20 Burpees

Aug 21

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch
Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch
Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch
Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch
Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch
Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch
Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

WOD

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

Aug 18

WOD

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Aug 16

Split Jerk Strict Press – 5 x 3
Jerk Balance – 5 x 3
Split Jerk – work to heavy single

Aug 15

WOD
Part #1
In a 5:00 Window…
7 Rounds of “The Chief” light (115/80)
Remaining time calories on the rower

Rest 5 minutes

Part #2
In a 5:00 Window…
6 Rounds of “The Chief” (135/95)
Max Calorie Row in Time Remaining

Rest 5 Minutes

Part 3
In a 5:00 window
5 rounds of “The Chief” (155/105)
Max calorie row in the time remaining

“The Chief”

3 Power cleans
6 Push-ups
9 Squats

Aug 14

Power Snatch + Overhead Squat + Snatch

WOD

21 – 15 – 9:
Alternating Dumbbell Snatches (50/35)
Calorie Row

Then: (no rest)

21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups

Aug 11

WOD

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is up