24 August – 29 August 2020

Posted on August 23, 2020

Monday, August 24

Strength: Push Jerk 5-5-5-5-5

WOD: 4 Rounds For Time

400 Meter Run

7 Hang Power Snatch  53/75

15 Sit-Ups

7 Shoulder To Overhead  53/75

*16 Minute Time Cap

 

Tuesday, August 25

Strength: Dead Lift 5-5-5-2-2

WOD: 9 Rounds for Time

9 Calorie Row or 7 Calorie Bike

6 Box Jumps 20/24

3 Dead Lift  153/225

* 18 Minute Time Cap

 

Wednesday, August 26

WOD:  Death By EMOM 24 Minutes

8 Toes To Bar

8 Burpees

8 Kettlebell Swings 35/55

Add 1 rep to each movement after each round; once you fail to hit the RX number go back to 8 reps of each movement.

 

Thursday, August 27

Strength:  Strict Bent Over Rows 10-10-10-10-10

WOD: 5 Rounds

2 Minutes

12 Hang Cleans  83/115

25 Double Unders

Max Back Squats 83/115

1 Minute Rest

Score will be overall number of back squats

 

Friday, August 28

12 Minute AMRAP

10 Single Arm Dumbbell Push Press 35/50 (10 on each arm)

30 Russian Twists 10/25

15 Back Extensions

 

12 Minute AMRAP

15 Calorie Row

30 Second Plank

 

Saturday, August 29

WOD:  5 Rounds For Time

20 Ring Rows

25 Wall Balls 14/20 9’/10′

400 Meter Run

1 Minute Rest

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