4 August – 10 August 2019
Posted on August 5, 2019
Monday, August 5
WOD: 5 Rounds for time
20 Air Squats
20 Kettlebell Dead Lift 35/55
20 Walking Lunges
10 Calorie Row
60 Second Plank Hold
*28 Minute Time Cap
Tuesday, August 6
WOD: 24 Minute AMRAP
* 100 Toe to Post Buy In
10 Alternating Dumbbell Power Snatch 35/50
10 Box Jumps 20/24
400 Meter Run
Wednesday, August 7
WOD: 10 Rounds For Time
11 Pull-Ups
20 Wall Balls
*30 Minute Time Cap
WOD: Death by EMOM 27 Minutes
7 Slam Ball Over the Shoulder 25/40
7 Calorie Row
7 Kettlebell Swings 35/55
(Add one rep to each movement after each round, once you fail to reach the RX number finish workout at 7 reps per round.)
Friday, August 9
WOD: 7 Rounds for Time
10 Dumbbell Shoulder to Overhead 70/100
50 Double Unders
15 Medicine Ball Sit-ups 14/20
*24 Minute Time Cap
Saturday, August 10
Partner WOD: For Time
100 Hollow Rocks
800 Meter Run
100 Kettlebell SDLHP 35/55
800 Meter Run
100 Kettlebell Power Cleans 35/55
800 Meter run
100 Back Extensions
*38 Minute Time Cap