WEEK of WOD's 8.26.19 -8.31.19

MONDAY, AUGUST 26th

800g NC Meeting TONIGHT at 6:15pm, UPSTAIRS!

A.

Every 4 mins for 7 Rounds (28min):

15/12 Cal. Assault Bike

5 D-Ball Over Shoulder (150/100lbs)

Goal Time: < 2min per interval

Scale to: 10/8 Cals, by Load (can use sandbags too)

B.

3 Rounds for Quality:

15 Calorie Ski Erg

15/12 Calorie Bike

2 Peg Board Climbs OR 5 Strict Toes to Bar

TUESDAY, AUGUST 27th

A.

For Time:

Row 1500m

30 Bench Press (135/95lbs)

Row 1000m

20 Bench Press (165/115lbs)

Row 500m

10 Bench Press (185/135lbs)

Scale to: 1000m/750m/500m, by Load

Goal Time: ~18min

B.

For Time:

400m Run, 27 Strict Handstand Pushups

400m Run, 21 Strict Handstand Pushups

400m Run, 15 Strict Handstand Pushups

Scale to: Pike Pushups/ Standing DB Alt (Pull Down) Presses

Goal Time: ~15min

WEDNESDAY, AUGUST 29th

A.

For Time:

15 Ring Muscle-ups (Bar Muscle Ups/ Strict Pull-ups + Strict Dips)

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

15 Ring Muscle-ups

Scale to: 5-10 RM-Ups/ Banded Pull-ups and Dips,by LOAD, 200m/400m/200m

Goal Time: ~ 15min

B.

3 Sets for Quality:

9 Bent Over Row @ Mod Load

12 Romanian Deadlift @ Mod Load

15 Weighted Glute Bridges @ Mod Load

18 GHD Sit-Ups

THURSDAY, AUGUST 29th

A.

4 rounds for time:

50 Double Unders (150 Single Unders)

25 Deadlifts (155/105lbs)

25 Wall Balls (20/14lbs)

Goal Time: ~10min

Scale to: 25 Du/ 15 Dl/ 15 WB, by Load

B.

For Quality:

50 Weighted AbMat Sit-Ups, 25 Supermans

40 Weighted AbMat Sit-Ups, 20 Supermans

30 Weighted AbMat Sit-Ups, 15 Supermans

20 Weighted AbMat Sit-Ups, 10 Supermans

10 Weighted AbMat Sit-Ups, 5 Supermans

FRIDAY. AUGUST 30th

A. 15:00-35:00

7 Rounds for Time each, alternating complete rounds with partners:

5 Right Arm KB Hang Clean and Jerk (53/35lbs)

5 Left Arm KB Hang Clean and Jerk (53/35lbs)

5 Box Jumps

50ft Sled Push (*sprint)

B. 40:00-55:00

Work at a steady pace for 15 minutes, rotating through the following drills:

50ft DB Bear Crawl (*slow)

100m Farmers Carry (ahap)

20sec Side Star Planks (ea)

SATURDAY, AUGUST 31st

A.

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

B.

For Time:

50 GHD's

50 Abmat Sit Ups

50 T2B