8/27 WOD

WOD (21-18-12-9-9-12-18-21)
deadlift (225/160 Rx+) (185/115 Rx)
burpees

This WOD broke just about all of us.   No one did Rx+.    I reserve the 225 dead lifts for the Fronings of the world.  

8/26 WOD Falkel

WOD (25 min. AMRAP)
8 handstand push-ups/ scale = 6 tire + 6 suspended push-ups
8 box jumps (30/24)
1 rope climb

8/24 WOD Sat.

WOD (AMRAP 2 min.)
5 snatch (115/75)
5 burpees

rest for 60 sec. repeat for 5 rnds

8/23 WOD

WOD (5 rnds)
10 med ball clean and press
10 chest to bar pull-ups
100 meter
 walk plank with med ball

8/22 WOD

WOD
1 rep clean (start with (95/55) and increase 10 lbs until failure.   Complete one each min.)

then
 ( AMRAP 7 min.)
4 thrusters(95/65)
4 toes to bar
8 thrusters
8 toes to bar
12
12
16
16
.
.

8/21 WOD

WOD
400 meter
then 10 rnds
    10 ab wall ball
    10 good mornings (45/33)

finish will a 400 meter run

8/20 WOD Matrix 7

WOD (3 RNDs)
7 Floor to OH (135/95)
7 cleans
7 deadlift
60 sec rest