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WEEK of WOD's 8.20.18 - 8.25.18

MONDAY, AUGUST 20th

A. 10:00-25:00

Back Squat 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery, complete 3 x 5 ER Reach Backs ea side

35:00-55:00

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 20 minutes of:

12/9 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

Scale to: 6 reps each movement

Rounds Goal: 10 total, 5 ea partner

C. 5min Assault Bike Ride at 45-50 cals or an 800m Walk/Jog

TUESDAY, AUGUST 21st

A. 10:00-25:00

Shoulder Press 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery, complete 3 x 5 seated pigeon pose rotations per side

B. 35:00-47:00

For time:

50/40 Assault Bike Cals

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Reverse Lunges with KB/DB Mixed Carry (24/16 kg)

Scale to: 35/25 Cals, 10 T2B, 14 Rev Lunges

Goal Time: 7-12min

C. 50:00-60:00

Seated Hamstring/Glute stretch 5min

50 Hollow Rocks + 50 KB Sit-ups broken up however desired

WEDNESDAY, AUGUST 22nd

A. 15:00-24:00

“Fran on Repeat”

Every minute, on the minute, for 9 minutes:

9 Thrusters (95/65 lbs)

9 Pull-Ups

Scale to: 4-6 reps OR up to 12 reps, finish by 45-50sec

B. 30:00-50:00

2 sets:

Tall Kneeling Banded Rotations x 10 ea side

400m Sled Push with partner(s), switch as desired

Mixed Carry Down and Back 2x AHAP, switch carry style after 1 D&B

Bike 10-20 Cals 40-50rpm

C. 50:00-60:00

Couch Stretch + Banded Lat Dist on Rig

THURSDAY, AUGUST 23rd

A. 10:00-25:00

Deadlift 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery, complete 3 x 5 IR Reach Backs ea side

B. 35:00-55:00

For Time:

1 Mile Run

50 Wallballs (14/10)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (75/55)

Scale to: 800-1200m, 30/25/20/15 reps

Goal Time: 18-23 minutes

C. Foam Roll Calves

FRIDAY, AUGUST 24th

A. 10:00-25:00

Bench Press 531 Cycle 3 Week 2

5 reps @ 40%

5 reps @ 50%

3 reps @ 70%

3 reps @ 80%

3+ OR As Many Reps As Possible @ 90%

As active recovery between sets, complete 3 x 20-30 Single Leg Wall Sit

B. 35:00-52:00

Five rounds for time of:

10 Right Arm DB Snatch (50/35lbs)

10 Left Arm DB Snatch

20 GHD Sit-ups

30 Double Unders (60SU)

C. 53:00-60:00

Supernova Ball in High Ant Hip 2-3min/ Lats 2-3min

SATURDAY, AUGUST 25th

In teams of two, alternating complete rounds, perform 6 rounds each for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

Scale to: 200-300m, 15 KBS/ 9 Pullups OR 12 KBS/ 6 Pulls

Goal Time: ~3min per round