11 August – 17 August 2019

Posted on August 11, 2019

Monday, August 12

Strength: Front Squat 8-8-8-8

(build up to heavy set of 8)

WOD: 14 Minute AMRAP

4 Bar Muscle Ups

16 Wall Balls 14/20 9’/10′

*100′ Bear Crawl every 2 minutes

(the first bear crawl will happen at 2 minutes)

 

Tuesday, August 13

WOD: 1000 Meter Row for Time

WOD: 5 Rounds

2 Minutes:

12 Kettlebell Alternating Plank Rows 25/45

12 Kettlebell Alternating Power Snatch 25/45

Max Push Press 73/115

1 Minute: Rest

* Scores will be overall number of push press through all 5 rounds.

 

Wednesday, August 14

Hero WOD: “The Chief”

  • Five 3-minute AMRAPs
  • AMRAP in 3 minutes
  • 3 Power Cleans (135/95 lbs)
  • 6 Push-Ups
  • 9 Air Squats

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Coach Lead Mobility

WOD: For Time

*800 Meter Run Buy In

15-20-25-20-15

Kettlebell Swings 35/55

Ring Rows

Slamball OTS 25/40

*32 Minute Time Cap

 

Friday, August 16

Strength: Dead Lift 4-4-4-4-4

(build up to a heavy set of 4)

WOD: 12 Rounds for Time

10 Box Step Ups 20/24

5 Knee to Elbow

1 Dead Lift 183/275

*18 Minute Time Cap

 

Saturday, August 17

Partner WOD: For Time
*3 Minutes Battle Rope Drum Rolls Buy in or Buy Out
80 Overhead Walking Lunges 25/45
90 Burpee to Plate 25/45
100 Medicine Ball Sit-ups
110 Alternating Dumbbell Hang Snatch 35/50
*800 Meter Run Buy in or Buy Out
( Reps can be broken up any way you choose. Athletes will switch off battle rope drumming for 3 minutes.  Both athletes will run 800 meters together.)

* 38 Minute Time Cap

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