Friday, August 12
SWOD - 5 Min EMOM 5 OHS @75%) WOD - For Time Buyin - Partner 1 minute static hold on pull-up bar (run 400m together if either one drops before time) 25 Burpee Partner Tire Flips (together) 50 MB GHDSU 14/10 (split reps) 100 cal row (switch every 25 cal) 200 DU (split evenly) 400m farmer carry 100/60
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Thursday, August 11
Skill - OPEN GYM (15) - spend this time on a Lift, gymnastics, plyo, cardio....etc. WOD - 10RFT 1 Heavy Curtis P 135/95 1 Legless Rope Climb 10 T2B 100m run L2 1 Curtis P 105/75 1 RC 10 Almost T2B 100m run L1 1 Jr Curtis P 75/45 1 KRC/3 Pulls 10 Lying T2B 100m run Wednesday, August 10
Strength - Bench Press (Deload) 5@40% 5@50% 5@60% WOD 1 - 6 Min AmRap 8 DB Snatch 50/30 (Alt) 30 DU 8 Burpee Rest 3 min WOD 2 - 6 Min AmRap 5 Pull-up 10 Air Squat 15 Sit-up Tuesday, August 9
Skill - Tabata x 4 PVC OHS Tabata x 4 OHS HOLD IN BOTTOM Position WOD - TABATA UP YOURS Deadlift (135#/95#) Tabata X 8 Rest 4 minutes Push press (75/55#) Tabata X 8 Rest 4 minutes Box jumps (24/20") Tabata X 8 Rest 4 minutes Ball slam (35/25#) Tabata X 8 Monday, August 8
Strength - Back Squat (Deload) 5@40% 5@50% 5@60% WOD - 4RFT Rx 5 HPC 185/115 10 Ring Pull-ups (touch) 100m run L2 5 HPC 155/85 10 Ring Pull-ups 100m run L1 5 HPC 115/45 10 Ring Row 100m run Friday, August 5
WOD - For Time 30 DL 185/135 5 BBJ 24/20 300m Row 25 Clean 155/105 5 BBJ 24/20 250m Row 20 Snatch 135/85 5 BBJ 24/20 200m Row 15 OHS 115/65 5 BBJ 24/20 150m Row 10 Thruster 95/45 5 BBJ 24/20 100m Row Thursday, August 4
WOD - For Time 1600m run 40 Pistols (Alt) 100 DU 800m run 20 Pistols 50 DU 400m run 10 Pistols 25 DU Wednesday, August 3
Strength - Deadlift WU @75% 3@85% 1+@95% SWOD - 10 Min AmRap Rx 5 Power Clean 225/145 10 HSPU L2 5 Power Clean 185/105 10 HSPU (1 Mat) L1 5 Power Clean 135/55 10 Mod HSPU Tuesday, August 2 Skill - 5 Min AmRap DU WOD - For Time 5.10.15.20.25..... Rx Thrusters 135/95 C2B L2 Theusters 115/75 Pull-ups L1 Thrusters 85/45 Jump Pull-ups ******score is last set completed plus reps Tuesday, August 2 Skill - 5 Min AmRap DU WOD - For Time 5.10.15.20.25..... Rx Front Squats 135/95 C2B L2 Front Squats 115/75 Pull-ups L1 Front Squats 85/45 Jump Pull-ups ******score is last set completed plus reps Monday, Aug 1
Strength - Press WU @75% 3@85% 1+@95% WOD - 3 RFT RX 12 Jerks 135/95 8 Front Squats 115/75 4 Man Makers 100/60 L2 12 Jerks 115/75 8 Front Squats 115/75 4 Man Makers 80/40 L1 12 Jerks 85/45 8 Front Squats 85/45 4 Man Makers 60/20 |
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