August 6 – 12, 2018

Power Clean

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

Superset with DB Side Hinge 10/side

then,

For time:

21 – 15 – 9 – 6 – 3

Cals on the rower

WBs 20/14lbs

Pull ups

Time cap: 15 minutes

Back Squat

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

Superset w/10-15 GHD sit ups (4 to 5 sets)

then,

For time:

15 Burpees

30 Russian KBS 70/53lbs

60 DUs

30 Russian KBS

15 Burpees

Rest 3min x 3

*Slowest round is your score.

Bench Press

5 @ 9

AMRAP @ same weight

AMRAP @ same weight

Superset w/Bent BB Row

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

then,

3 Rounds for reps/cals:

Min 1: Cals on Bike

Min 2: Box jumps 30/24″

Min 3: Hang Power Snatch 95/65lbs

Min 4: Cals on Rower

Min 5: Single Arm OH DB/KB Squat

Min 6: Rest

*The MWR (minimum work requirement) is 10 reps per round in order to click the “Rx” button.

2 x 200m Run

6 x 400m Run

Split Jerk w/10ct hold in the finish (from the rack)

then,

Doubles and Oly

50 DUs

5 Squat snatches 115/80lbs

50 DUs

4 Squat snatches 135/95lbs

50 DUs

3 Squat snatches 165/110lbs

50 DUs

2 Squat snatches 185/125lbs

Time cap:  15 minutes

The Amazing Race!!!

Open Gym WOD

For time:

30 Ring MUs

5k Row

Teams of 2

25min AMRAP

1000ft Farmers Carry 70/53lbs

5min HS hold

*Scoring:

50ft = 1 rep

30sec = 1 rep

30 Total reps per round