WEEK of WOD’s 8.24.20-8.29.20

MONDAY, AUGUST 24th

HAPPY BIRTHDAY, CHAD JACOBS, CAM JOHNSON, and ABBIE JENKINS!

A. 15:00-50:00

4 sets

5:00 on/1:30 off

12 Lateral Burpees over rower

24/20 Cal. Row

12 Lateral Burpees over rower

Max Wall Balls (20/14)

Target number of Reps each set: 25+

Minimum number reps before scaling: 20

60-75 sec on burpees

90 sec on row

90-2:00 on wallballs

Scaling

4 sets

5:00 on/1:30 off

10 Burpees

20/15 Cal. Row

10 Burpees

Max Wall Balls (14/10)

B. 50:00-60:00

3 Rounds

10 Strict Chin Ups (jumping)

1:00 handstand hold (pike hold)

TUESDAY, AUGUST 25TH

A. 15:00-30:00

Front Squat 4x2,4x3@80%

- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -

B. 30:00-50:00

For Time:

30 Clean and Jerks (115/80)

@5:00

30 Clean and Jerks (135/95)

@10:00 - 15:00

Max Reps Clean and Jerk (155/105)

Target time: 2-3 mins

Target number of Reps: 20+

First set of clean and jerks should be light weight (50%)

Second set of clean and jerks will be heavier but still movable weight (60%)

Maintain a rep every 5-8 secs

OR OPTION B workout...

4 Rounds for Time:

Run 400m

15 Clean and Jerks (135/95lbs)

Scaling

For Time:

30 Clean and Jerks (95/65)

@5:00

30 Clean and Jerks (115/80)

@10:00 - 15:00

Max Reps Clean and Jerk (135/95)

Scale option B to...

3 Rounds OR 300m + 10 CJ (95/65)

C. 3 sets

8 Landmine Twist (each side)

10 Landmine row (each side)

WEDNESDAY, AUGUST 26TH

A. 15:00-30:00

Deadlift 4x2,4x3@80%

- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -

B. 30:00-50:00

15:00 Amrap

3 Rounds

25 Toes to Bar

25 Push Ups

-into-

Max Rounds

50 Double Under

50’ Sandbag walking lunge (50’s/35’)

* Every 5ft section counts as 1 rep *

Score the DU and Lunge Rounds

Target 3+ rounds

Scaling

15:00 Amrap

3 Rounds

15 Knee Raises

15 Box Push Ups

-into-

Max Rounds

50 Singe Unders

50ft walking lunge

C.3 rounds:

12 Seated DB Z press (each side)

12 Dumbbell Bicep Curls (each side)

12 Single Leg Glute Bridge (ea)

THURSDAY, AUGUST 27th

HAPPY BIRTHDAY, ROBIN CRUTCHER!

A. 15:00-30:00

Bench Press 4x2,4x3@80%

- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps

B. 30:00-55:00

2 sets

4:00 min AMRAP

400/300m Ski, 800/600 Bike erg, 400/300 Row, then straight into... Max Distance Run

- Rest 1:00 -

4:00 min AMRAP

Run matching distance from previous run, then straight into Max Meter Ski, Bike, Row

- Rest 1:00 -

*Athletes will score total number of meters at the end of each round

Scaling option

2 sets

4:00 min AMRAP

300/200m Ski

Max Distance Bike Erg (meters) (or Run/Row)

Rest 1:00 -

4:00 min AMRAP

Bike Erg (matching distance from previous max distance attempt) (or Run/Row)

Max Meter Ski

Rest 1:00 -

C.

5 min Bike Erg cool-down

1 min legs on wall hamstring stretch

1 min legs on wall wide leg stretch

FRIDAY, AUGUST 28TH

HAPPY BIRTHDAY DEREK FINN

A. 20:00-45:00

For Time, Teams of 2:

100/80 Cal. Assault Bike

50 Syncro Dumbbell Snatch (50/35)

100/80 Cal. Assault Bike

50 Syncro Dumbbell Push Press (50s/35s)

100/80 Cal. Assault Bike

50 Syncro Dumbbell Front Squats (50s/35s)

* M/M Teams - 100 Cal. AB

M/F Teams - 90 Cal. AB

F/F Teams - 80 Cal. AB

- Split calories as needed -

Target time: 20:00

Time cap: 30:00

SCALING OPTIONS:

Teams of 2

80/60 Cal. Assault Bike

50 Syncro Dumbbell Snatch (35/20)

80/60 Cal. Assault Bike

50 Syncro Dumbbell Push Press (35s/20s)

80/60 Cal. Assault Bike

50 Syncro Dumbbell Front Squats (35s/20s)

M/M Teams - 80 Cal. AB

M/F Teams - 60 Cal. AB

F/F Teams - 70 Cal. AB

Split calories as needed -

Individual option:

50/40 Cal. Assault Bike

50 Dumbbell Snatch (50/35)

35/25 Cal. Assault Bike

50 Dumbbell Push Press (50s/35s)

20/15 Cal. Assault Bike

50 Dumbbell Front Squats (50s/35s)

B. 45:00-60:00

Midline Option-

3 rounds

45 sec side plank (each side)

20 russian twists (each side)

20 v-ups

Mobility Option-

1 min cat/cow

1 min quad smash with partner

1 min shoulder stretch on wall ea side

90sec child's pose

SATURDAY, AUGUST 29TH

For Time:

50 Parallette Handstand Push Ups (45+Abmat/2x45+Abmat)

- Every time you break perform

2 Rounds

1 Rope Climb (15ft) or 2 Rope Climb Progressions or 6 Strict Chin-ups

2 Squat Snatch (185/125)

Target time: 20:00

Time cap: 30:00

Scaling option

For Time:

75 Handstand Push Ups

Every time you break perform

2 Rounds

12 Ring Rows

2 Power Snatch (135/95)