WEEK of WOD's 8.5.19 - 8.10.19

MONDAY, AUGUST 5th

A.

2 rounds for time:

50 Wall Balls (20/14lbs)

40 Pull-ups

30 Push-ups (Box Pushups)

20 Handstand Push-ups (Pike or DB Presses)

10 Bar Muscle-ups (Low Bar Muscle Ups, Banded Muscle up, Or Bar Dips)

Scale to: 30/25/20/15/10 reps

Goal Time: ~15min

B.

3 Quality Sets:

10 Dumbbell Box Step Ups (24"/20")

10 Banded Good Mornings

Reverse Snow Angel's (prone on ground) x 10 slow reps

TUESDAY, AUGUST 6th

A.

10 rounds for time:

2 Power Snatches (135/95lbs)

3 Clean & Jerks (135/95lbs)

4 Box Jumps (30/24”)

Scale to: by Load, Height, Step Ups

Goal Time: ~12min

B.

For Quality:

25 Strict Toes to Bar

50 GHD Sit-Ups

75 AbMat Sit-Ups

C.

Recovery Ride/Row/Jog: 5-10minutes

WEDNESDAY, AUGUST 7th

A.

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Use 50-60% of 1RM

B.

On the 2:00 x 7 Sets:

25' Handstand Walk (30sec HS Hold, Wall Climb Hold, Plank)

3 Ring Muscle-Ups (Low Ring Muscle Ups OR Strict CHIN ups)

8 Pistols (Progressions - Rolling, Box, Leg Behind)

Scale to: see above

Goal Time: 30sec+ of rest

C.

3 Rounds for Quality:

5 Cal Ski

10 Cal Bike

15 Cal Row

THURSDAY, AUGUST 8th

A.

7 Rounds for Time:

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

7 Hurdle Facing Burpees

200 Meter Run

Scale to: by Load, burpees

Goal Time: 20min, CAP at 25min

B.

5 Rounds, Not for Time:

1:00 Row (recovery pace)

15 Weighted Ab Mat Sit-ups

1:00 Assault Bike (recovery pace)

15 Lateral Banded Walks

FRIDAY, AUGUST 9th

4 Rounds for Time, with Partner OR Team of 3:

800m Team Wreckbag Run

60 Deadlifts, 60 Front Squats, 60 Push Jerks

800m Team Wreckbag Run

50 Deadlifts, 50 Front Squats, 50 Push Jerks

800m Team Wreckbag Run

40 Deadlifts, 40 Front Squats, 40 Push Jerks

800m Team Wreckbag Run

30 Deadlifts, 30 Front Squats, 30 Push Jerks

40min TIME CAP

Wreckbag (50/35 lb)

1st Round (60's) 115/85 lb

2nd Round (50's) - 135/85 lb

3rd Round (40's) - 155/105 lb

4th Round (30's) - 175/125 lb

SATURDAY, AUGUST 10th

A.

Three rounds for time of:

5 Wall Walks

10 Slam Balls (50/30lbs)

15 Double KB Deadlift (70/53lbs)

25/20 Cal Bike

Scale to: 1/2 Wall Walks, Walking Planks x 12, by Load, Cals 20/15