Week of WODS 8.10.20 - 8.15.20

MONDAY, AUGUST 10th

Happy Birthday Rachel Barrett

A. 20:00-40:00

10 Rounds every 2 min

150 meter Sprint

8 burpee box jumpovers (24, 20')

*sprint out back garage door, take right at street and come back around to 1st garage door on far sidewalk)

* Target time each set:1:00 - 1:30, PUSH!

* Time cap each set: 1:30

Scaling

10/7 Assault bike

6 burpee box stepovers (12)

B. 40:00-60:00

Accessory:

3 sets

10 single Arm DB Lawnmower ea

10 Bird Dog (each side)

1:00 Hollow Rock Hold

1:00 Couch Stretch or Pigeon Pose off box

TUESDAY, AUGUST 11th

A. 15:00-30:00

Bench Press 6x2,2x3@80%

- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -

B. 30:00-50:00

3 Rounds For Time:

21 Back Squats (115/75)

15 Hang Power Cleans (115/75)

9 Shoulder to Overhead (115/75)

50 DU 100 SU

*Take bar from floor for all movements

Target Time: 8-10 minutes, TIME CAP: 13 minutes

Goal: athletes should be able to handle these weights UB, can split into 2 sets on Rounds 2 and 3 after heart rate has jumped

Scaling Option:

12 Back Squats (75/55)

9 Hang Power Cleans ( (75/55)

6 Shoulder to Overhead (75/55)

50 SU

*Take bar from floor for all movements

WEDNESDAY, AUGUST 12th

Happy Birthday Rachel Gordon, Leigh Masters, Chris Benton

A. 15:00-30:00

Deadlift 6x2,2x3@80%

- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -

B. 30:00-50:00

5 Rounds for time:

100ft Lunge Walk

20 Toes to Bar

20 Sand Ball Slams (50/30)

* Target time: 10 - 12 minutes

* Time cap: 16 minutes

Scaling Option:

5 Rounds

25 Step Ups (alt. legs, 12")

12- 15 Knee Raises

12- 15 Sand Ball Slams (30/20)

C. 50:00-60:00

3 Rounds:

1:00 Side Plank (each side)

10 Lateral Box Step Up (each side)

25 Supermans OR Hip Extensions on GHD

THURSDAY, AUGUST 13th

A. 15:00-30:00

Front Squat 6x2,2x3@80%

- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -

B. 30:00-45:00

12 min Amrap

5-10-15-20-25-30

Kettlebell Swings ( 53/35)

Thrusters (95/65)

* Target number of Reps: 130-160

* Minimum number reps before scaling: 75

* Athletes should be comfortable hitting 10 reps unbroken on both loads

Scaling Option:

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

KBS (35/18lbs)

Thrusters (65/35)

C. Lying Quad/Hamstring Stretch Series

FRIDAY, AUGUST 14th

A. 15:00-40:00

1000/750m Row/Ski ERG OR 60/45 Cal Assault Bike/ Runner

- into -

4 Rounds

12 Devils Press (50s/35s)

12 dips

- into -

1000/750m Row/Ski ERG OR 60/45 Cal Assault Bike/ Runner

* Target time: 16-18 minutes

* Time cap: 25 minutes

Scaling option

600/500m Row

- into -

4 Rounds

8 Devils Press (35s/20s)

8 Jumping Dips

- into -

600/500m Row

B. 45:00-60:00

3 Rounds:

10/10 Turkish Sit Ups

15 Glute Bridges

15 Pulse-ups

SATURDAY, AUGUST 15th

Happy Birthday Eric Poulin, Brian Lucas

For Time:

6 min Pull-up Hang:

Every time you drop from bar...

Run 800m

10 Hang Power Snatches (115/75lbs)

10 V-ups (or Tuc Ups)

* Weight should be manageable for 2 sets of 5 reps

* YEAH for newly paved roads to run on!

* Wear a weight vest or carry sandbag on a run or two if desired

* No more than 6 drops from bar

Scale to:

Inverted Ring Row Hold (max 90seconds)

400m-500m Run or Row

20 Alternating DB Snatch (35/20lbs)