WEEK of WOD's 8.12.19 - 8.17.19

MONDAY, AUGUST 12th

A.

3 Rounds:

800m Run or 1000m Row (You Pick!)

100 Double-Unders (300 Single Unders)

21 Dumbbell Push Presses (55/35lbs)

Scale to: 500m Run OR 500m Row, 50 DU, 100 SU, by Load

Goal Time: ~20min, Time Cap: 30min

B.

5 Rounds for Active Recovery:

300m Bike OR Ski Erg

1min HS Walk Practice OR 30s R side Plank + 30s L side Plank

30s One Knee Tucked Hollow Hold

TUESDAY, AUGUST 13th

A.

Every 90 sec for 7.5min:

• 1 Power Clean

• 2 Hang Cleans

• 1 Cluster

*Build to your heavy for the day

B.

“Bergeron Beep Test”

As many rounds as possible WITHIN the minute...

7 Thrusters (75/55lbs)

7 Pull-Ups

7 Burpees

Scale to: 3-5 reps

Rounds Goal: 7+ (If you can get 7 or more rounds, stick with 7 reps, IF NOT, scale to a number of reps between 3-5.

C.

Foam Roll Quads/Pecs + Couch Stretch

WEDNESDAY, AUGUST 14th

A.

Every 90 sec for 7.5min:

• 1 Snatch Pull

• 2 Hang Power Snatch

• 3 Overhead Squats

*Build to your heavy for the day

B.

"On the 5:00"x 3 Rounds:

21/15 Calorie Ski Erg

15 Toes to Bar (Knees to Chest)

15 Weighted Box Step Over (20",53/35lbs)

Scale to: 15/10 Cals, 10 T2B, by Load

Goal Time: <3min per round

C.

Supernova Lats + Lying Quad Stretch

THURSDAY, AUGUST 15th

A.

10 min AMRAP:

2 Calorie Bike

2 Handstand Push-ups

4 Calorie Bike

4 Handstand Push-ups

6 Calorie Bike

6 Handstand Push-ups

Continue pattern until time is up.

Scale to: Pike off box, Pike, Standing Alt DB Presses

B.

5 rounds for max reps (10min):

30 sec Kettlebell Goblet Lunge 53/35lbs

30 sec Russian Kettlebell Swing

30 sec Kettlebell SA Front Rack Squat

30 sec Rest

Using one (1) kettlebell for all movements. Hold in the goblet position for lunges and in the front rack position for squats, alternate sides ea round. Score is total reps completed.

C.

Double Lax Ball TSpine + Thoracic Rotations

FRIDAY, AUGUST 16th

A.

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders (40SU) + 10 DB Snatch (50/35lbs)

Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

Station 4 – 200 Meter Run

Scale to: 20SU, by Load + 10/5 Cals Bike, 150m Row + 7 BBJO + 100m run

Goal Time: Done at 1min mark, 30s recovery

B.

3 Sets for Quality:

20 Banded Glute Bridges

10 Good Mornings

GHD Supine Hold x 20-30 sec

Single Lax Ball 1st rib and/or arch of foot

SATURDAY, AUGUST 17th

A.

For time, with Partner:

400m Sled Push (45lbs/ empty)

100 Kettlebell Swings 53/35lbs

50 Pull-ups

100 Wall Balls 20/14lbs

400m Sled Push