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WEEK of WOD's 7.9.18 - 7.14.18

MONDAY, JULY 9th

A. 15:00-25:00

Back Squat 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 35:00-47:00

Three rounds for time of:

5 Rope Climbs (15')

15 Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)

Goal Time: 8-12 minutes

Scale to: 3 RC or 3 Prog/ 10 BJ/ 12 WB

C. 50:00-60:00

2 -3 Sets of:

Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps

Half-Kneeling Pallof Press (Right) x 10 reps

Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps

Half-Kneeling Pallof Press (Left) x 10 reps

TUESDAY, JULY 10th

Shoulder Press 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-50:00

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

Goal Time: 12- 20 minutes

Scale to: 500m/ 15,12,9/ 400m

C. 50:00-60:00

Lat Stretch with Band on Rig 2min

100 Ab Mat Sit-ups

Hamstring Stretch on Pole 2min

WEDNESDAY, JULY 11th

A. 15:00-43:00

Every minute on the minute, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 12/9 Calories of Assault Bike or Rowing

Station 3 - 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (24/16kg)

Station 4 - Max Double Unders

At 20:00 mark, complete 3 Rounds for Time:

5 Hang Squat Cleans

20 Double Unders (20 SU)

12 Alt Reverse Lunges with KB Farmer's Carry

20 Double Unders (20 SU)

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Goal Time: 4-8 minutes

Scale to: 8/5 Cals, SU

B. 48:00-60:00

2 Sets of:

Station 1 – OH Kettlebell Reaching Sit- up x 15 (2 KB's)

Station 2 – 100-Meter Farmer’s Walk (end of parking lot and back)

Station 3 – Front Leaning Rest on Rings x 60 seconds

THURSDAY, JULY 12th

A. 15:00-25:00

Deadlift 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-48:00

Against a 18 Minute Running Clock…

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

40/30 Calorie Row

15 Burpees Over Concept 2 Erg

With time remaining, 1RM Snatch

Goal Time: 8-13 minutes

Scale to: 10 Burp, 30/20 Cals

C. 50:00-60:00

Double Lax Ball Thoracic Spine 2min

100 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea

Double Lax Ball Lumbar Spine 2min

FRIDAY, JULY 13th

A. 15:00-25:00

Bench Press 531 Cycle 1, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

20 Kettlebell Swings (32/24 kg)

20 Push-Ups

10 Toes to Bar

Rounds Goal: 4+

Scale to: 12's

C. 50:00-60:00

Three sets of:

Strict Toes-to-Bar x 5 reps @ 2020

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

SATURDAY, JULY 14th

A. 15:00-45:00

Every 10 minutes, for 30 minutes (3 sets) for times:

400 Meter Run

10 Burpee Box Jump-Overs (24″/20″)

15 Ring Rows w/ 1 sec pause at top

20 Alternating DB Snatch (50/35lbs)

20/15 Calorie Assault Bike

Goal Time: 6-7.5 minutes per round

Scale to: 200m/ 6 BBJO/ 10 RR/ 12 DB Sn/ 10 Cals

B. 50:00-55:00

Sled Drag 400m with Climbing Rope Attachment AHAP

Goal Time: < 5 minutes