WEEK of WOD’s 8.17.20 - 8.22.20

MONDAY, AUGUST 17th

HAPPY BIRTHDAY ALEXA WILLIAMS, KIMBERLY PRITCHETT, and DOUG WARREN

A. 15:00-30:00

Front Squat 5x2,3x3@80%

Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -

B. 30:00-50:00

15 minute AMRAP

50 Dumbbell Snatch(50/35)

50 Push Ups

50 Dumbbell Step Ups (50/35)(24/20)

50 Push Ups

50 Dumbbell Snatch(50/35)

Target rounds: 1+

Minimal number of reps before scaling: 175 reps

* On step-ups, DB must be placed somewhere on the shoulders.

Scaling option

12 min AMRAP

30 Dumbbell Snatch(35/20)

30 Push Ups

30 Dumbbell Step Ups (35/20)(20/16)

30 Push Ups

30 Dumbbell Snatch(35/20)

C. 50:00-60:00

3 rounds

15 Abmat situps

30 Russian Twist

20 sec Hollow Rock Hold

TUESDAY, AUGUST 18th

A. 15:00-50:00

8 Sets (1 Set Every 2:30)

250m/200m Row

10 Burpees

Target Time each set: 1:20 - 1:40

Time cap each set: 2:00

Goal is sub 1:00 on the row, Goal is sub 1:00 on the row

Scaling option

8 Sets (1 Set Every 2:30)

200m/175m Row

8 Burpees

B.

5 rounds

5 Strict Pull-ups (Tempo: 31X1)

10/10 Single Arm Ring Row

10 double dumbbell bicep curls

WEDNESDAY, AUGUST 19th

A. 15:00-30:00

Bench Press 5x2,3x3@80%

- Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -

B. 30:00-50:00

3 rounds

30 Overhead Squat (75/55)

30 GHD Sit Ups

90 Double Unders

- 16:00 Time Cap -

Target time: 11 - 13:00

Time cap: 16:00

Scaling Option:

3 rounds

30 Back Squats (75/55)

30 Stick Sit Ups

90 Single Unders

C. 50:00-60:00

3 rounds

DB turkish getup (stand up portion only) left arm

100 ft DB overhead carry left DB turkish getup (down to ground portion)

*repeat on right side

THURSDAY, AUGUST 20th

HAPPY BIRTHDAY BEN TRUEBLOOD and JEAN BILDAD

A. 15:00-50:00

For Time:

4000/3400m Bike Erg (OR 2000/1600m Row OR 150/100 Calorie Assault Bike)

1600m Run

4000/3400m Bike Erg (OR 2000/1600m Row OR 150/100 Calorie Assault Bike)

- 30:00 Time Cap

Target time: 23 - 25:00

Time cap: 30:00

Goal for the bike erg is to finish sub 8:00.

For Time:

3000/2500m Bike Erg (OR 1500/1200m Row OR 100/70 Calorie Assault Bike)

1000m Run

3000/2500m Bike Erg (OR 1500/1200m Row OR 100/70 Calorie Assault Bike)

B.

3 sets

10 Bird Dogs

20 Cossack Squats

FRIDAY, AUGUST 21st

HAPPY BIRTHDAY CHRIS OSAILE

A. 15:00-30:00

Deadlift 5x2,3x3@80%

- Complete a set every 90 seconds, on the 6th - 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00- 50:00

14 minute AMRAP, alternate rounds with partner

7 Power Cleans (115/85)

7 Toes to Bar

7 Box Jumps (24/20)

Target number of Rounds: 7-9. rounds

Minimum number Rounds before scaling: 4

Scaling option:

14 minute AMRAP, alternate rounds with partner

7 Power Cleans (85/55)

7 Hanging Knee Raises

7 Box Step Ups (20/16)

C. 50:00-60:00

3 rounds

45 sec side plank (each side)

20 Flutter Kicks

20 v-ups

SATURDAY, AUGUST 22nd

HAPPY BIRTHDAY CYNDI MILLIGAN and ERIC JANSEEN

15:00-50:00

Partner Workout

3 rounds

18 Syncro Deadlift 155/105

6 Syncro Muscle Ups

-into-

150' Handstand Walk (each)

*Partner completes 25' then partner 2 follows

-into-

49 Thruster 135/95

49 Burpee Box Get Over (48/42)

*Split reps as needed

*No rest between each part of the workout

Target time: 20:00

Time cap: 30:00

For the first part look to break up the Deadlifts and Muscle Ups early to save grip and not reach failure off the start.

On the Handstand Walk one partner completes a 25' section and then partner 2 goes. Goal is 25' unbroken but if needed break to keep moving. Scale to 15/12 cal. ski if unable to Handstand Walk.

Scaling option

Partner Workout

3 rounds

18 Syncro Deadlift 115/85

6 Syncro Burpee Pull Ups

-into-

100/70 Cal. Ski Erg

10/7 Cals back and forth

-into-

49 Thruster 95/65

49 Burpee Box Jump Overs (24/20)

*Split reps as needed

*No rest between each part of the workout

Individual Option

3 rounds

18 Deadlift 155/105

6 Muscle Ups

-into-

100' Handstand Walk (25' sections)

-into-

49 Thruster 95/65

49 Burpee Box Jump Overs (24/20)