Strength
ON A 10:00 CLOCK...
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk
WOD
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans 135#/95#
(Scored by Slowest Set)
Coach Nena
Strength
"AUGUST MONTHLY CHALLENGE"
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155#/95#
Independence - 135#/85#
Liberty - 115#/75#
WOD
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans 155#/105#
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
Strength
Bench Press 1x5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
WOD
"Championship Point"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155#/105#
10 Push Ups after every set
Strength
Clean & Jerk 3-1
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
WOD
"Coruscant"
For Time:
21-15-9
Hang Power Clean 95#/65#
Shoulder to Overhead 95#/65#
-rest 4:00-
9-15-21
Shoulder to Overhead 95#/65#
Hang Power Clean 95#/65#
