Wednesday

082218

•••

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calories

15 Pull-Ups

Tuesday

082118

•••

Push Press

Heavy Set of 3

•••

3 Rounds For Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Monday

082018

•••

800m Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

Friday

081718

•••

Partner WOD! Show up to learn the details!

Thursday

081618

•••

15 Min AMRAP

60 Double Unders

30 Dumbbell Snatch 50/35

15 Pullups

Wednesday

081518

“Big Clean Complex”

•••

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Tuesday

081418

•••

7 Min AMRAP,

2 Min Rest,

5 Min AMRAP

•••

12 Power Snatch

12 Toes to Bar

12 Burpees

Monday

081318

•••

Back Squat

3 Sets of 5

•••

4 Rounds For Time:

40 Air Squats

30 AbMat Sit-Ups

15/10 Calorie Assault Bike

Friday

081018

•••

3 RFT

20 Deadlifts 135/95

15/10 Calories

20 DB Reverse Lunges 50/35

10 Burpee Box Jump Overs 20”

Thursday

080918

•••

15-12-9

Front Squat 115/80

C2B Pullups

*Finish each round with 400m run.