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WEEK of WOD's 7.30.18 - 8.4.18

MONDAY, July 30th

A. 12:00-27:00

Back Squat 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 10 lbs to the %'s above

Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-51:00

For Time:

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

Scale to: 5 reps, Power Snatch - Pull-ups - Box Jumps

Goal Time: 11-16 minutes

C. 55:00-Post Class Time

25 Cals Bike/Row Cooldown Pace > 2-4 min TSpine Double Lax Ball > Repeat 25 Cals

TUESDAY, JULY 31st

A. 12:00-27:00

Shoulder Press 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

*Use 90% 1RM and then add 5 lbs to the %'s above

Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery

B. 35:00- 48:00

For time:

Row 1000 Meters

15 Hang Cleans (225/135 lbs)

30 Alternating Pistols (single-leg squats)

Scale to: 750m/ 15/ 30 Goblet Squats

Goal Time: 8-13 minutes

C. 53:00-Post Class Time

2-3 Sets of:

100m Mixed Carry (Farmers + Waiters, from garage door to end of parking lot/ mailbox)

10 Strict Knees to Elbows (Rings or Bar)

WEDNESDAY, August 1st

A.

"Death by 10m"

Rest 5 minutes

"Death by Cals on Assault Bike"

B.

2-3 Sets:

1 min L-Sit (can be accumulative)

100 Meter Sled Drag

30 Weighted Sit-Ups

Foam Roll Calves

THURSDAY, August 2nd

A. 12:00-27:00

Deadlift 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 5 Open Book per side between working sets ONLY as Active Recovery

B. 35:00- 52:00

Three rounds for time of:

500 Meter Run

10 Strict Handstand Push-Ups

15 Thrusters (95/65 lbs)

Scale to: 300m/ 7 Strict or Pike/ 10 Th

Goal Time: 12-17 minutes

C. 53:00-Post Class Time

25 Cals Bike/Row Cooldown Pace > 2-4 min Supernova Ball Medial glute/IT Band> Repeat 25 Cals

FRIDAY, August 3rd

A. 12:00-27:00

Bench Press 531 Cycle 2, Week 3

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 5 of Goblet Squat @ 42X1 tempo between working sets ONLY as Active Recovery

B. 35:00-55:00

With a partner, alternating rounds, complete as many rounds and reps as possible in 20 minutes of:

5 Strict Pull-Ups

10 Russian Kettlebell Swings (32/24 kg)

15 Push-Ups

Scale to: Ring Rows and 10 Push-ups

Rounds Goal: 15+

C. 55:00-60:00

90/90 Pec Door Stretch 2-4 minutes

SATURDAY, August 4th

In teams of 3, complete the AMRAP's below...

AMRAP 7:

150/100 Calorie Bike

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:

120/80 Calorie Bike

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:

90/60 Calorie Bike

Max Thrusters (95/65)