WEEK of WOD's 7.29.19-8.3.19

MONDAY, JULY 29th

A.

Every minute for 8 minutes (8 Rounds), complete the following...

2 Power Clean and Jerk @ 90%

B.

5 Rounds for Time:

9 Deadlifts (185/135lbs)

12 Lateral Burpees Over Bar

15 Toes to Bar

Rest 1min btw rounds

Scale to: 5/7/9 reps. V-Ups or GHD's instead of Lying toes to Bar

Goal Time: Less than 2min per round

C.

3 Sets for Quality:

50ft DB Bear Crawl (*slow)

20sec Side Star Planks (ea)

KB Windmill x 10 reps each side

TUESDAY, JULY 30th

A.

4 Rounds for Reps:

1min Alternating Turkish Get Ups (53/35lbs)

1min Box Climb Overs (40/30")

1min Ski Erg Cals

1min Ring Plank Hold

2min Rest

Scale to: Turkish Sit Up, Box Step Up, Plank off Hands

B.

3 rounds for Quality:

20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)

20 Russian Twists w/ Plate (25/15lbs)

20 Glute Bridge with Plate (25/15lb)

100m Mixed Carry (switch at 50m - end of parking lot/mailbox)

WEDNESDAY, JULY 31st

A.

4 Rounds for Time:

200 Meter Run, 3 Rope Climbs (15′)

200 Meter Run, 12 Devil Presses (50/35lbs)

Scale to: 1-2 RC, by Load, then to 7 Devils Presses

Goal Time: ~15min

B.

21-15-9 reps:

Bench Knee Raises

GHD Hip Extensions

THURSDAY, AUGUST 1st

A.

15-12-9-6-3 reps for time:

Hang Power Snatch (115/80lbs)

Back Squats (115/80lbs)

Chest-to-bar Pull-ups

Scale to: by Load, drop the (set of 15) and complete the 12-9-6-3, Chin Over Bar or Jumping Pullups

Goal Time: ~10min

B.

3 rounds:

10 Strict Toes-to-bar

10 GHD Back Extensions

FRIDAY, AUGUST 2nd

A.

80-60-40-20 reps/calories for time, with Partner:

Overhead Squats

Cal Row (Bike if needed)

Round of 80: 45/35lbs

Round of 60: 75/55lbs

Round of 40: 105/75lbs

Round of 20: 135/95lbs

Scale to: 60/45/30/15 reps, KB Goblet Squats

Goal Time: ~25min

B.

Every 90sec x 5 Sets

45 Double Unders

10 Wall Facing Shoulder Taps OR 25-50ft Handstand Walk

C.

6 rounds:

20 sec Hollow Body Rock

10 sec Rest

20 sec Superman Rock

10 sec Rest

SATURDAY, AUGUST 3rd

A.

20 min AMRAP:

10 Bench Press (135/95lbs)

20 Unbroken Wall Balls (20/14lbs)

500 m Row/400m Run/ 350m Ski/ 1 mile Assault Bike

*choose cardio machine of choice, can mix up as desired

*10 Burpee penalty everytime you stop during Wall balls