B.
Five rounds for time of:
7 Snatches (155/105 lbs)
14 Box Jump-Overs (24″/20″)
21 Pull-Ups

For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

AMRAP 15 minutes

Row 250/200m
10 OHS 135/95lbs
10 CTB pull-ups

Sprint + swing = Spring!

A.
10 minutes of OTM Swings x10 + explosive high knees x10

B.
10 swings (or 5 SA sw / arm)
SL Goblet position squat to box x5/
SL RDL x5/

Sprint 0.06

10 swings (or 5 SA sw / arm)
SA Push Press x5/
SA Bent Row x5/

Sprint 0.06

Repeat.

20 min AMRAP

A. Deadlift; 5, 5, 5, 5, [5]
https://www.wodconnect.com/workouts/deadlift-build-to-a-heavy-5-rep

B. Every minute x21
First minute – Jog/Run
Second mintue – Max plank hold
Third minute – Walk

Notes:
+Build to final tough set on A
+Twenty-one total mintues on B, rotate between three stations at the start of each minute
+If you break on plank, take a short rest and continue accumulation for the minute

4X5 T&G Power Snatches – work to a near 5rm, rest 90 sec. between sets

+

1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

or

Complete as many rounds in 20 minutes as you can of:
5 Sit-ups
10 Push-ups
15 Squats

Post your choice and rounds completed to comments.

Hang Power Clean- 5x3 @ 50% of Clean 1RM building load

 

*Threshold Training

 

Metcon:

8 Min. AMRAP

4 Sumo DL (Rx+ 225/155)

(Rx 185/135)

8 ball slams

 

Score: Time

 

PostWOD:

400m run

4x 15 sec. barbell goodmorning

http://opexfit.com/august-4-2014/

A. back squat @20X1; build to a 10rm
https://www.wodconnect.com/workouts/back-squat-10rm

B1. 15 thrusters 95/65# rest 10sec
B2. amrap T2B – 1; rest 2mins x 3

C. emom – 12mins
odd – 12 wall balls 20/14# 10′ target
even – 1 rope climb 15′ + 3-5 CTB chin ups

+

3 rounds for time
Run 200m
50 DU
15 box jump sd 24/20″

Notes:
– must maintain tempo for 10rm
– focus on breathing during the 15 thrusters and T2B
– post times for 3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm

B.
In teams of two, with only one person working at a time, perform 80 reps each for time of:
Kettlebell Swings

Immediately followed by…

In teams of two, with only one person working at a time, perform 40 reps each for time of:
Toes to Bar

Partition your reps as you see fit.