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WEEK of WOD's 8.6.18 - 8.11.18

MONDAY, AUGUST 6th

A. 12:00-22:00

Back Squat 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-52:00

For time:

80 Double-Unders (160 SU)

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows

Goal Time: 16-21 min, TIME CAP 22min

C. 55:00-60:00

Supernova Ball Lats 5min

TUESDAY, AUGUST 7th

A. 12:00-22:00

Shoulder Press 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00- 42:00

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)

Scale to: 15, 12, 6 reps

Goal Time: 7-12 minutes

C. 45:00-60:00

2-3 Sets:

20 Banded Glute Bridges

10 Windshield Wipers

GHD Hip Extension Hold x 20-30 sec

GHD Supine Hold x 20-30 sec

Single Lax Ball 1st rib and/or arch of foot

WEDNESDAY, AUGUST 8th

A. 15:00-45:00

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders + 10 DB Snatch (50/35lbs)

Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

Station 4 – 200 Meter Run

B. 50:00-60:00

2 Sets:

Side Plank (Left) x 40 seconds

Side Plank (Right) x 40 seconds

Supermans x 30 seconds

Hollow Rocks or Hold x 30 seconds

THURSDAY, AUGUST 9th

A. 15:00-25:00

Deadlift 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 30:00-40:00

For time:

40/30 Calories of Assault Bike

25 Unbroken Wall Balls (30/20lbs)

15 D- Ball over Shoulder (150/100lbs)

Goal Time: 5-10 minutes

C. 45:00-60:00

2-3 Sets:

Reverse Sled Drag Down N Back

Mixed Carry Kneeling to Standing x 16-20 reps, switch lead legs 1/2 way (44/26lbs)

Ring Push-ups x 8-10 reps

Supernova Ball Low Back/ Ant Hip Flexor

FRIDAY, AUGUST 10th

A. 15:00-25:00

Bench Press 531 Cycle 2, Week 4

Deload Week

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

B. 35:00-60:00

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

Scale to: 200-300m, 10 DL, 15 Pull-ups

Goal Time: 20-25 minutes, scale to hit 4-5 minutes per round

SATURDAY, AUGUST 11th

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row

80 Walking Lunges with Kettlebell Farmer’s Carry

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)