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WEEK of WOD's 8.13.18 - 8.18.18

MONDAY, AUGUST 13th

A. 12:00-25:00

Back Squat 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Add 20lbs to each %

Complete 3 Seated Wall Slides @ 4242 as active recovery before working sets

B. 35:00-50:00

Every 5 minutes, for 15 minutes (3 sets):

Row 300/250 meters

20 Power Snatches (75/55 lbs)

30/20 Push-Ups

Scale to: 200m/12 PSn/12 Push

Goal Time: 2.5-4 min per int

C. 50:00-60:00

2 Sets:

Banded Pull aparts (elbows in, palms up) x 20 reps

V-ups (Tuck ups) x 15 reps

Bicycles x 25 reps

Scorpion stretch/ Crouched Elbows Down Tri Stretch 2min

TUESDAY, AUGUST 14th

A. 12:00-25:00

Press 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Add 10lbs to each %

Complete 10 Kneeling Pelvic Tucks Ea side before working sets

B. 35:00-47:00

Three rounds for time of:

Run 400 Meters

12 DB Squat Clean Thrusters (50/35lbs)

Scale to: 200-300m/ 8 ScTh

Goal Time: 8-12 minutes

C. 50:00-60:00

2 Sets:

Bike 10-15 Cals at 45-50rpm

50 DB Weighted Sit-ups

Foam Roll IT Band/Ant Hip/Quad

WEDNESDAY, AUGUST 15th

A. 15:00-40:00

Every minute on the minute for 25 minutes (5 sets of each):

Station 1 – 3 Power Snatch (155/105) + 5 Bar Facing Burpees

Station 2 – 15/10 Cals on Concept 2 Rower

Station 3 – 10 Double KB Clean and Jerk (53/35lbs)

Station 4 – 15 Wall Ball (30/20lbs)

Station 5 - Hollow Body Hold x 30 sec

C. 45:00-60:00

2 Sets:

Row 300m at 20-22 spm

Dragonflies x 6 reps

Ring Body Saw x 8 reps

Strict Toes to Bars × 10 reps (straight leg)

Then, Single Lax Ball Horizontal into Rig

THURSDAY, AUGUST 16th

A. 12:00-25:00

Deadlift 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 5 Reach, Roll, and Lifts on each arm as active recovery before 3 working sets

Add 20lbs to each %

B. 35:00-47:00

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

Scale to: 15 Cals/10 Pull/5 Push

Goal Time: 7-12 minutes

C. 50:00-60:00

2 Sets:

Farmers Carry 200m AHAP

Double Lax Ball TSpine 2min

FRIDAY, AUGUST 17th

A. 12:00-25:00

Bench Press 531, Cycle 3 Week 1

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 60 sec wall sit between sets as active recovery

B. 30:00-48:00

In teams of three, complete as many rounds and reps as possible in 18 minutes of:

15/10 Calories of Assault Bike (or 200 Meter Run)

20 Walking Lunges with 32/24 kg Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

Scale to: 7 Cals/ 12 WL

C.50:00-60:00

2 Sets:

Foam Roll IT Band 2min

Plank x 30sec > Star Side Plank x 20 sec ea side > Plank x 30 sec

SATURDAY, AUGUST 18th

A.

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Ring Dips

10 Tall Kneeling to Standing with KB Front Racked (44/26lbs)

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

1 Rope Climb (18')

5 Toes to Bar

10 GHD Sit-ups