WEEK of WOD’s 8.3.20 - 8.8.20

MONDAY, AUGUST 3rd

HAPPY BIRTHDAY ANGELA LONGABERGER

A. 15:00-30:00

Deadlift 7x2,1x3@80%

- EMOM; on the 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00 - 45:00

For Time:

30 GHD sit ups

30 Shoulder to Overhead (75/55)

60 Pull Ups

30 Shoulder to Overhead (75/55)

30 GHD sit ups

- 15 minute time cap -

Target time: 7-9 minutes

Good old chipper that is designed to be light and fast!

Scaling

For Time:

30 Abmat sit ups

30 Shoulder to Overhead (55/35)

60 Jumping Pull Ups

30 Shoulder to Overhead (55/35)

30 Abmat sit ups

- 15 minute time cap -

C. 45:00-60:00

3 sets

60 sec Side Plank (each side)

16 Alternating Dumbbell Bench

10 Single Dumbbell RDL (each side)

TUESDAY, AUGUST 4th

A. 15:00 - 45:00

A. For Time:

21-15-9

Overhead Squat (95/65)

Burpee over Bar (parallel)

Target Time 6-8 minutes

* 10 minute time cap *

-Rest 5 Min-

For Time:

21-15-9

Overhead Squat (95/65)

Burpee over Bar (parallel)

Target Time 6-8 minutes

* 10 minute time cap *

OVHS should be unbroken. Ultimate goal should be to go hard on the first one and try to match that time on the second go around.

Scaling

For Time:

21-15-9

Front Squat (95/65)

15-12-9

Burpees

-Rest 5 Min-

For Time:

Front Squat (95/65)

15-12-9

Burpees

B. 45:00-60:00

3 sets

10 windshield wipers (floor) (each side)

20 Russian Twist (each side)

20 V Up

WEDNESDAY, AUGUST 5th

Front Squat 7x2,1x3@80%

- EMOM, on the 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00 - 50:00

3 Rounds

25/20 Calorie SkiErg, Rower, Bike erg, 17/14 Assualt

100ft SIngle Dumbbell Walking Lunge (50lb/35lb)

100 Double Unders

- 16 minute time cap -

Target Time : 11-13 minutes

Scaling:

3 Rounds

20/15 Cal Ski

50ft DB Walking Lunge (50lb/35lb)

100 Single Unders

B. 50:00-60:00

3 sets

10 Single Arm Dumbbell Z Press

10 Dumbbell curls (each side)

10 DB Bent-over Rows (each side)

THURSDAY, AUGUST 6th

15:00 - 50:00

5 sets

New set every 5:00 min

20/15 Calorie Row, Bike erg, and skier, 14/10 Assualt

200m Run

10 Power Cleans (135/95)

Target time each set: 2:30 - 3:30 minutes

Time cap 20 minutes

fast singles or 1-2 sets of touch and go

5 sets

New set every 5:00 min

15/12 Calorie Row

100m Run

8 Power Cleans (95/65)

B.

Accumulate 3 Mins of Active Hang

Accumulate 3 Mins of Active Handstand Hold

*rest as needed*

*3 min hold on any movement does not have to be completed before moving to the next movement. Break up as needed*

FRIDAY, AUGUST 7th

HAPPY BIRTHDAY KYLE RHODES and KRISTIN HEAGARTY

Bench Press 7x2,1x3@80%

- EMOM, on the 8th set complete 3 reps -

* Use same weight for all 8 sets

B. 30:00 - 50:00

Amrap 15 minutes

21/15 cal bike erg, rower, skier, 15/10 Assualt

15 KB front squats (2x53, 2x35)

9 Russian Twist (over and back = 1)

Target number of Rounds: 4-6

Bike Erg: The goal is sub 1 minute

Scaling

Amrap 15 minutes

15/12 cal bike erg

12 KB front squats (2x35, 2x25)

9 Sit-ups

C. 50:00-60:00

3 Rounds:

3/3 Turkish Get Ups

20 GHD Hip Extensions

20 Glute Ham Raises

SATURDAY, AUGUST 8th

A.

Partner Workout:

20 Muscle Ups (split)

80 Wall ball 30/20#

30 D-Ball cleans 150/100# (split)

80 Wall ball 30/20#

20 Muscle Ups (split)

*Scale Muscle-ups to Burpee Pull-ups

*Individual Version

10 Muscle Up

40 wall ball 30/20

15 D-ball cleans 150/100

40 wall ball 30/20

10 Muscle Up

* Target Time: 17-20 minutes

* Time Cap: 25 minutes