WOD

August 21 - 27

Monday

August 21, 2017

Pause Front Squat
3×6 @ 85% of 10RM
Tempo: 13X1

Amrap 10
50 Double Unders
21 Box Jump (24/20)
15 Chest to Bar Pull Ups

Tuesday

August 22, 2017

Push Press + Push Jerk + Split Jerk
Heavy set in 15 minutes

EMOMx10
Odd: 10 Kipping Hand Stand Push Up
Even: 20 Wall Ball (20/14)

Wednesday

August 23, 2017

AMRAP 4

27 Deadlift 155/105
27 Burpees Over the Barbell
Max Cal Row

Rest 4:00

AMRAP 4

21 Deadlift 185/125
21 Burpees Over the Barbell
Max Cal Row

Rest 4:00

AMRAP 4

15 Deadlift 225/155
15 Burpees Over the Barbell
Max Cal Row

Rest 4:00

AMRAP 4

9 Deadlift 275/185
9 Burpee Over the Barbell
Max Cal Row

Thursday

August 24, 2017

Teams of 2

AMRAP 30

400m run
21 Toes to bar
12 Dumbbell Thrusters (50×2/35×2)

Friday

August 25, 2017

Grace
For time:
30 Clean and Jerks (135/95)

EMOMx8
3 Power Clean
3 Front Squat
3 Jerks
@70% of max on this complex

Saturday

August 26, 2017

Mary

AMRAP 20
5 Hand Stand Push Up
10 Pistols
15 Pull Ups

Sunday

August 27, 2017

Farmers Carry
3 Attempts to a 100m Max Weight

Triple D

100 Double Unders
25 Deadlift (155/105)
25 Ring Dips
400m Medball Run (20/14)
25 Ring Dips
25 Deadlift (155/105)
100 Double Unders









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