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