WEEK of WOD's 8.2.21 - 8.7.21

MONDAY, AUGUST 2nd

A. For Time:

500m/400m Row

50 Thrusters (45/35)

50 Pull-Ups

400m/325m Row

25 Thrusters (95/65)

25 Chest to Bar

300m/250m Row

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

500m/400m Row

50 Thrusters (35/25)

40 Pull-Ups

400m/325m Row

25 Thrusters (75/55)

20 Chest to Bar

300m/250m Row

Scaling Option 2 (Beginner)

300m Row

50 Air Squats

50 Ring Rows

250m Row

25 Dumbbell Thrusters (light)

25 Jumping Pull Up

200m Row

B. Bench Press

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

TUESDAY, AUGUST 3rd

A. Back Squat

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

B. Amrap 3:00 (5 sets)

3 Deadlifts (275/185)

6 Ring Dips

9 Box Jumps (24/20)

- Rest 1:00 -

Target number of Rounds each set: 4+

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

Amrap 3:00 (5 sets)

3 Deadlifts (225/155)

6 Bar Dips

9 Box Jumps (20/16)

Rest 1:00 -

Scaling Option 2 (Beginner)

Amrap 3:00 (5 sets)

4 Kettlebell Sumo Deadlifts (moderate)

6 Bar Push-Ups

8 Step Ups

Rest 1:00 -

WEDNESDAY, AUGUST 4th

A. Shoulder Press

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

B. 4 rounds for Time:

24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike

8 Single Arm DB Push Press (50/35 - right)

8 Single Arm DB Push Press (50/35 - left)

6 Bar Muscle Ups or 8 Burpee Pull-Ups

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

4 rounds

20/15 Calorie Assault Bike or 18/14 Calorie Echo Bike

8 Single Arm DB Push Press (35/25 - right)

8 Single Arm DB Push Press (35/25 - left)

5 Bar Muscle Ups or 6 Burpee Pull-Ups

Scaling Option 2 (Beginner)

4 rounds

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

8 Single Arm DB Push Press (light - right)

8 Single Arm DB Push Press (light - left)

8 Up Down + Jumping Pull-Ups

THURSDAY, AUGUST 5th

A. Teams of 2

50 Power Snatch (95/65)

20 Synchro Bar-facing Burpees

30 Power Snatch (135/95)

20 Synchro Bar-facing Burpees

10 Power Snatch (165/115)

20 Synchro Bar-facing Burpees

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

Teams of 2

50 Power Snatch (75/55)

15 Synchro Bar-facing Burpees

30 Power Snatch (115/85)

15 Synchro Bar-facing Burpees

10 Power Snatch (145/110)

15 Synchro Bar-facing Burpees

Individual Option

25 Power Snatch (95/65)

20 Bar-facing Burpees

15 Power Snatch (135/95)

20 Bar-facing Burpees

5 Power Snatch (165/115)

20 Bar-facing Burpees

B. Deadlift

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

FRIDAY, AUGUST 6th

A. 4 Rounds

200m Run

75 Double Unders

- Rest 2:00 -

4 Rounds

200m Run

25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50's/35's)

- Rest 2:00 -

4 rounds

200m Run

75 Double Unders

Target time each set: 6:30-7:30 minutes

Time cap: 8 minutes

Scaling option 1 (Masters 45+)

4 Rounds

200m Run

60 Double Unders

Rest 2:00

4 Rounds

200m Run

20 Deficit Push Ups (4in/2in)

Rest 2:00

4 rounds

200m Run

60 Double Unders

Scaling Option 2 (Beginner)

4 Rounds

200m Row

60 Single Unders

Rest 2:00

4 Rounds

200m Row

20 Bar Push Ups

Rest 2:00

4 rounds

200m Row

60 Single Unders

SATURDAY, AUGUST 7th

5 Rounds (each)

25/20 calorie Standing Bike Erg

20 GHD Sit Ups

5 Sandbag Over Box (150/100) + Burpee Box Get-Overs (48”) or 5 Power Cleans (205/135) +10 Burpee over Bar

-Rest while Partner goes (OR Rest 1:1)-