8/31/21
WOD
5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs
8/30/21
WOD
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
8/29/21
WOD
Rest Day
8/28/21
WOD
“Nutts”
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, high
50 Pull-ups
100 Wallball shots, 20/14 pounds
200 Double-unders
Run 400 meters with a 45/35-lb plate
8/27/21
WOD
7 Sets For Load:
3 Hang Power Clean & Jerks
5 Sets For Load:
5 Strict Pull-ups
3 Strict Chin-ups
8/26/21
WOD
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 Single DB Box Step Overs (50/35#)(24/20")
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
8/25/21
WOD
For Time With A Partner:
150 KB Swings (53/35#)
1 Mile Run
150 KB Swings
*Run at the same time with your partner.
8/24/21
WOD
Build to a heavy squat clean single
AMRAP 16:
6 Front Squats (185/125#)
6 Deficit Handstand Push-ups
8/23/21
WOD
4 Rounds For Time:
500/400m Row
400m Run
30 Anchored Sit-ups
Machine Options:
*500/400m Ski Erg
*1000/800m Bike Erg
*1250/1000m Air Bike
8/22/21
WOD
Rest Day