18 August – 24 August 2019

Posted on August 18, 2019

Monday, August 19

Strength: Overhead Squat

*Establish One Rep Max

WOD: 14 Minute Ladder 2,4,6,8…

Hang Power Snatch 63/95

Push-Ups

*10 Hollow Rocks After Each Round

 

Tuesday, August 20

Strength: Single Arm Kettlebell or Dumbbell Bent Over Row 12-12-12-12

WOD: 5 Rounds for Time

10 Deadlift  93/135

5 Power Cleans  93/135

100′ Single Arm Overhead Farmers Carry w/ Kettlebell  35/55

( One length of the gym with one arm overhead, switch arms and walk another length of the gym.)

 

Wednesday, August 21

Hero WOD: “Rene”
  • 7 Rounds for Time
  • 400 meter Run
  • 21 Walking Lunges
  • 15 Pull-Ups
  • 9 Burpees
*38 Minute Time Cap

WOD: 27 Minute AMRAP

* 1 Mile Buy In

30 Second Side Plank (Each Side)

20 Kettlebell Swings 35/55

60 Second Plank

20 Calorie Row

 

Friday, August 23

Strength: Push Jerks 3-3-3-3-3

(build up to a heavy set of 3)

WOD: 8 Rounds for Time

20 Double Unders

10 Barbell SDLHP 53/75

3 Wall Walks

*18 Minute Time Cap

Saturday, August 24

WOD: Waterfall

20 Medicine Ball Sit-Ups 14/20

20 Wall Balls 14/20

20 Box Jumps 20/24

20 Alternating Kettlebell Power Cleans 35/55

50 Toes to Rig

50 Goblet Squats 35/55

*35 Minute Time Cap

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