WEEK of WOD's 7.27.20 - 8.1.20

MONDAY, JULY 27th

HAPPY BIRTHDAY LAURA RIVERA

A. 15:00 - 45:00

7 sets

Every 3:00 minutes

7 Strict Handstand Push Up

2 Power Cleans (205/135)

14/12 Calorie Assault Bike OR 20/15 Row, Ski, Air Runner, BikeERG

* Target Time each set: 2:00

* Time Cap each set: 2:30

* Scale to finish near the target score: 7 sets

Scaling:

Every 3:00 minutes

7 HSPU (Pike Push-ups from Box or Floor, OR LSeated DB Press)

2 Power Cleans (165/115)

12/10 Cal. Assault Bike

B. 45:00-60:00

3 sets

10 Windshield Wipers

15 Bulgarian Split Squat (each side - light/moderate)

15 Lateral Box Step Up (each side - control the eccentric (lowering portion)

TUESDAY, JULY 28th

HAPPY BIRTHDAY LOGAN MARTIN

A. 15:00 - 30:00

Front Squat 8x2 @80%

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

B. 30:00 - 50:00

5 Rounds for time:

50 Double Unders (100 Single Unders)

10 Double Dumbbell Thrusters (50s/35s)

* Target Time Set 1: 6-8 Minutes

* Time cap: 12 Minutes

Scaling:

5 Rounds

35 Single Unders

7 Double Dumbbell Thrusters (35s/20s)

C. 50:00-60:00

3 Sets

3 KB turkish get ups (each side - light/moderate)

10 Single Arm Kettlebell RDL (each side)

15 weighted single leg glute bridge (each side - light weight - elevate foot on floor)

WEDNESDAY, JULY 29th

HAPPY BIRTHDAY MARIA BERNUI and LAUREN WEBB

A. 15:00-30:00

Bench Press 8x2 @80%

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

B. 30:00 - 50:00

50/40 Calorie Row, Ski, or BikeERG; 35/28 Cal Assault Bike; 500m Run Outside

40 GHD Sit-ups (OR Weighted Situps 50/35lbs)

30 Kettlebell Swings (70/53lbs)

20 Burpee Facing Dumbbell

100ft Single Arm Overhead Lunge (50/35)

* Target Time each set: 10-12 Minutes

* Time Cap each set: 15 Minutes

Scaling:

40/30 Cal Row, Ski, or BikeERG

30 Stick Sit Ups

20 KBS

10 Burpee over Dumbbell

100ft Front Rack Lunge (50/35)

C. 50:00-60:00

3 sets

1 minute Side Plank (each side)

20 V-Ups

THURSDAY, JULY 30th

HAPPY BIRTHDAY ELIZA BERNUI

A. 15:00-30:00

Deadlift 8 x 2 @ 80%

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

B. 30:00-50:00

12 minute Amrap

15 Wall Balls (20/14)

5-10-15-20 . . .

Ring Rows

*Set up rings with the bottom of the ring at top of hip. Feet start under rings and then lean back to full extension of the arms

* Target number of Rounds: Round of 25-30 Ring Row

* Minimum number Round before scaling: 15

Scaling:

12 minute Amrap

10 Wall Balls (14/10)

3-6-9-12-15 . . .

Ring Rows

*Set up rings with the top of the ring are arm-pit height. Feet start under rings and then lean back to full extension in arms

C. 50:00-60:00

3 sets

15 Deficit Push Ups

1 minute Squat Hold

FRIDAY, JULY 31st

HAPPY BIRTHDAY DAVID SUMMERS

A. 15:00-50:00

Teams of 2 (1:1)

5 rounds each

21/15 Calorie Ski, Air Runner, or Row; 15/12 Cal Assault Bike

15 Power Snatch (95/65)

9 Box Jump Overs (30/24)

* Target Time each set: 2:30-3 Minutes

* Time Cap each set: 4 Minutes

5 rounds

15/12 Calorie Ski

10 Power Snatch (95/65) OR (65/45)

7 Box Jump Overs (24/20)

-Rest 2:00 between rounds-

B. 50:00-60:00

3 sets

7/7 Dumbbell Windmills

7 Strict Chin Ups

1:00 Sandbag Bear Hug Hold

SATURDAY, AUGUST 1st

HAPPY BIRTHDAY CLORIS DENNEY

For Time, with a Partner:

150 Double Unders (Partner 1 then switch)

500m/400m Row (Partner 2 then switch)

-into-

75 Deadlift (225/155)

*Partner holds Handstand

75 Toes to bar

*Partner holds Plank (elbows)

- Split reps as needed on the second part.