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WEEK of WOD's 8.28.17 - 9.2.17

MONDAY, AUGUST 28th

A. Four sets of:

Alternating Reverse Lunge x 8 reps each leg @ 20X1

(perform these with a barbell in the front rack position)

(Weighted) Strict Pull-Ups x 8 reps

B. Every minute, on the minute, for 10 minutes:

10 Thrusters (95/65 lbs)

5 Burpees

*Scale to 8/4, or 7/3

TUESDAY, AUGUST 29th

A. Every minute, for 10 minutes (10 sets):

Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean

*Sets 3-4 – 70-75%

*Sets 5-6 – 80-85%

*Sets 7-10 – 90+%

B. “Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

Power Clean (135/95 lbs)

Ring Dips

Goal Time: 5-10 minutes

Scale to 15/12/9's

WEDNESDAY, AUGUST 30th

A. Four sets of:

Shoulder Press x 3 reps @ 80-90%

Pistols x 3-5 reps

B. For time:

15 Shoulder-to-Overhead (95/65 lbs)

20 Pull-Ups

25 Overhead Squats (95/65 lbs)

15 Shoulder-to-Overhead

20 Chest-to-Bar Pull-Ups

25 Front squats

Use one barbell and change your own weights.

Goal Time: 10-15 minutes

Scale 2nd wave to 10/15/20 if over 8min mark after OHS

THURSDAY, AUGUST 31st

A. Four rounds for time of:

400 Meter Run

24 Goblet Squats (32/24 kg)

12 Burpee Box Jump-Overs (24″/20″)

Goal Time: 20-25 minutes

Scale to 200m/ 16 squat/ 8 bbjo

FRIDAY, SEPTEMBER 1st

A. Take 15 minutes and build to today’s 1-RM Back Squat (5-3-2-1's)

B. Every 6 minutes, for 24 minutes (4 sets):

15/10 Calorie Row

15 Handstand Push-Ups

15 Toes-to-Bar

15/10 Calorie Assault Bike

Goal Time: 4min or less, 2min + rest

Scale to 10's or 7's to meet goal time

SATURDAY, SEPTEMBER 2nd

A. With partner, complete seven alternating rounds for time of:

7 Renegade Rows (40/25lbs)

7 Box Jumps

7 Wall Ball (30/20lbs)

Renegade Row = Row right arm, Push-up, Row left arm

Goal Time: 2min or less per interval, 28min total goal time