17 August – 22 August 2020

Posted on August 16, 2020

Monday, August 17

Strength:  Front Squat 7-7-7-7-7

WOD: 6 Rounds For Time

6 Power Cleans 93/135

12 Toes To Post

15 Air Squats

*20 Minute Time Cap

 

Tuesday, August 18

WOD: 27 Minute AMRAP

15 Push Ups

30 Double Unders

30 Second Side Plank Hold (30 seconds each side)

30 Step Ups 20/24

*600 Meter Row Any Time During The Workout

 

Wednesday, August 19

Strength:  Push Press 5-5-5-5-5

WOD:  4 Rounds For Time

400 Meter Run

9 Chest To Bar Pull-Ups

9 Push Press 63/95

* 18 Minute Time Cap

 

Thursday, August 20

WOD: 28 Minute EMOM

Minute 1: 15 Goblet Squats 35/55

Minute 2: 15 Ring Rows

Minute 3: 15 Hollow Rocks

Minute 4: 2 Rope Climbs

 

Friday, August 21

1200 Meter Row

800 Meter Row

 

WOD: 12 Minute AMRAP

15 Dead Lift  63/95

6 Power Snatch 63/95

12 Calorie Row or 10 Calorie Bike

 

Saturday, August 22 

WOD: 6 Rounds for Time

15 Slam Balls 25/40

10 Dumbbell Thrusters 70/100

15 PVC Pipe Sit-Ups

200 Meter Run

1 Minute Rest After Each Round

*32 Minute Time Cap

 

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