Monday, August 10
Strength: Push Jerk 7-6-5-4-3
WOD: 11 Minute AMRAP
9 Toes To Bar
14 Overhead Lunges 25/45
Tuesday, August 11
WOD: Chipper For Time
800 Meter Run
60 Sit-Ups
60 Russian Kettlebell Swings 35/55
60 Back Extensions
400 Meter Run
30 Sit-Ups
30 Russian Kettlebell Swings 35/55
30 Back Extensions
200 Meter Run
15 Sit-Ups
15 Russian Kettlebell Swings 35/55
15 Back Extensions
*25 Minute Time Cap
Wednesday, August 12
Strength: Power Snatch 3-3-3-3-3
WOD: 5 Rounds for Time
6 Bar Facing Burpees
12 Hang Snatch 53/75
15 Back Squat 53/75
Thursday, August 13
WOD: For Time 5-10-15-20-25-20-15-10-5
Slam Ball OTS 25/40
Box Jumps 20/24
*3 Handstand Push-Ups E2MOM
*27 Minute Time Cap
Friday, August 14
Skill Work: Bar Muscle Ups
WOD: 14 Minute AMRAP
7 Bar Muscle Ups
11 Wall Balls 14/20 9’/10′
18 Calorie Row or 14 Calorie Bike
Saturday, August 15
WOD: 25 Minute Ladder 4,8,12,16,20…
Plank Ups
Alternating Dumbbell Power Snatch 35/50
Tuck Ups
*400 Meter Run After Each Round
