WEEK of WOD's 8.19.19 - 8.24.19

MONDAY, AUGUST 19th

A.

5 min AMRAP:

5 Squat Cleans 155/105#

10 Chest-to-bar Pull-ups

Rest 5min and Then...

5 min AMRAP:

5 Squat Cleans 155/105#

10 Toes-to-bar

Scale to: by Load, 5-7 reps gymnastics

Goal Rounds: 4+ per each 5min set

B.

For 15 minutes, work through the following movements at a steady pace:

KB Mixed Carry Down N Back x2

Straight Leg Sit-ups x 25 reps

Kneeling Mini Band Trunk Rotations x 10 ea side

Farmers Carry Lunges @ mod load x 20 steps

TUESDAY, AUGUST 20th

A.

21-15-9 reps for time:

Push-ups

Sumo Deadlift High Pull 75/55#

Box Jump Overs 24/20”

Slam Ball (50/30lbs)

Scale to: 15-12-9 by Load, Step-ups

Goal Time: ~ 10min SPRINT speed

B.

3 Rounds for Quality:

500m Row

1 Mile Cal Assault Bike

250m Ski

Scale to: 300m Row/ .5 Mile Cal AB/ 125m Ski

Goal Time: ~ 10min RECOVERY speed

C. 3 rounds:

20 sec Forearm Plank

10 sec Rest

20 sec Side Plank Forearm Right

10 sec Rest

20 sec Forearm Plank

10 sec Rest

20 sec Side Forearm Plank Left

10 sec Rest

WEDNESDAY, AUGUST 21st

A.

2 Rounds:

8 Power Snatches (175/115)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Scale to: by Load! 5 reps for beginners

Goal Time: ~ 15min

B.

For 15 minutes, work through the following movements at a steady pace:

10 Hollow Rocks + 10 V-ups + 10sec Hollow Body Hold

Back Rack Rev Lunge x 20 reps (115/75lbs)

GHD Sit-ups x 15-25 reps

Single Leg Box Bridges x 10 ea leg

THURSDAY, AUGUST 22nd

A.

Take 20 minutes to build to today’s 1-RM…

Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

B.

For time:

800 Meter Run

50 Thrusters (95/65 lbs)

800 Meter Run

Scale to: 500m Run/ by load/ 30 Thrusters

Goal Time: ~15min

C.

Foam Roll IT Band/ Banded Hip Dist

FRIDAY, AUGUST 23rd

A. RETEST MAY 3rd

As a 2-person team AMRAP 24 minutes of:

1 Round of "Mary", partner A

1 Round of "Mary", partner B

1 Round of "DT", partner A

1 Round of "DT", partner B

1 Round of Mary = 5 Handstand Pushups + 10 Pistols + 15 Pull-ups

1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

1 Round of DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk

Rounds Goal: 6+ per person

Scale to: 3/6/9 on Mary OR Make a CIndy Round + 9/6/3 DT Rounds

B.

3 rounds:

10 Partner Leg Throws

10 Ab Wheel Roll Outs

10 Hanging Side Knees to Elbows

SATURDAY, AUGUST 24th

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

15 Devil’s Presses (50/35 lb DBs)

300/250 Meter Row

30 Kettlebell Swings (24/16 kg)

Rest