WEEK of WOD’s 8.31.20-9.5.20

MONDAY, AUGUST 31ST

HAPPY BIRTHDAY COTY ESCUE AND SHAWNEL CORLEY!

A. 15:00-30:00

Deadlift 3x2,5x3 @ 80% EMOM 8 min

B. 30:00-45:00

Old School Athletes...

"FIbonacci Fran"

1-2-3-5-8-13-21

Thruster (95/65)

Pull-ups

New School Athletes...

"Fran", for time:

21-15-9

Thrusters (95/65lbs)

Pull-ups

Target time: 6-8 minutes

Time cap: 12 minutes

Goal for athletes is unbroken sets until the round of the 13. From there they should look at 2 sets for 13 and 2-3 sets for 21 depending on level of fatigue

SCALING:

"FIbonacci Fran*

1-2-3-5-8-13-21

Thruster (75/55)

Jumping Pull-ups

C. 50:00-60:00

2 Sets:

1 min couch stretch (each side)

1 min banded lat stretch

10 Barbell Bent over Row

20 Hip Extension or Supermans

TUESDAY, SEPTEMBER 1ST

A. 20:00-40:00

20:00 AMRAP

10 Strict Handstand Push Up

15 Box Jump overs (24/20)

20/15 Calorie Row (Ski/Bike) (Air Runner, Assault Bike 15/10 Cals)

75 Double Under

* Target number of Rounds each set: 3-5 rounds

* Minimum number Rounds before scaling: 2

SCALING:

20:00 AMRAP

10 Handstand Push Up

15 Step up and overs (24/20)

15/12 Calorie Row

60 Single Unders

B. 45:00-60:00

3 rounds

20 abmat situps

40 flutters kicks (each side)

60 sec plank hold

WEDNESDAY, SEPTEMBER 2ND

HAPPY BIRTHDAY HANNAH ESKOLA!

A. 15:00-30:00

3x2,5x3 Front Squat (80%) EMOM

B. 30:00-45:00

3 rounds for time:

200ft Farmers Carry (70s/50s)

30 Push Ups

30 Jumping Split Lunges

Target time: 6-8 minutes

Time cap: 12 mintues

SCALING OPTION:

3 rounds

100ft Farmers Carry (50s/35s)

30 Bar Push Ups

30 Step Ups (16in box)

C. 50:00-60:00

3 rounds

15 Bent Over Double DB Row

15 Standing Double DB Shoulder Press (Strict)

12 Seated Double DB Curls

12 Lying Double DB Tricep Extensions

THURSDAY, SEPTEMBER 3rd

A. 15:00 - 50:00

For time:

75 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Assault Bike/ Runner Start with Assault Bike/Runner

-rest until 20:00-

75 Wall Ball (30/20) OR 100 Wall Ball (20/14)

*Every 2 Minute on the Minute

15/12 Ski Erg/ Row Erg Start with Ski/Row Erg

*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements

Target time each set: 9-11 minutes

Time cap each set: 15 minutes

SCALING OPTION:

For time:

60 Knees to chest

*Every 2 Minute on the Minute

12/10 Calorie Assault Bike/Runner. Start with Assault Bike/Runner

-rest until 20:00-

60 Wall Ball (20/14) OR 75 Wall Ball (14/10)

*Every 2 Minute on the Minute

12/10 Ski/Row Erg. Start with Ski Erg/Row

*adjust calories on assault bike and ski so athlete’s have 1:15 to work on movements

B. 45:00-60:00

3 rounds

3 turkish get-ups (each side)

5 DB Windmills (each side)

30 sec side plank (each side)

FRIDAY, SEPTEMBER 4TH

HAPPY BIRTHDAY KEITH GUNTER!

A. 15:00-30:00

3x2,5x3 Bench Press (80%) EMOM

B. 30:00-45:00

5 Sets (1 Set Every 3:00)

6 Power Snatch 135/95

10 burpee over bar

6 Clean and Jerk 135/95

Target time each set: 1:30-2 minutes

Time cap: 2:15

SCALING OPTION:

5 Sets (1 Set Every 3:00)

6 Power Snatch 95/65

8 Bar Facing Burpees

6 Clean and Jerk 95/65

C. 55:00-60:00

90 sec forward fold wide legs

90 child’s pose

60 sec calf wall stretch (each side)

SATURDAY, SEPTEMBER 5TH

27-21-15

Dumbbell Front Squat (50s/35s)

3-2-1

Rope Climb

-At 15:00-

21-15-9

Dumbbell Deadlifts (50s/35s)

3-2-1

Rope Climb

-At 30:00-

15-9-6

Dumbbell Hang Squat Clean Thruster (50s/35s)

3-2-1

Rope Climb