29 August – 3 September 2022

Posted on August 27, 2022

Monday, August 29

Strength: Front Squat 3-3-3-3-3

WOD: 5 Rounds For Time

5 Burpees

4 Dead Lift 123/185

3 Power Cleans 123/185

2 Front Squats 123/185

1 Rope Climb

*15 Minute Time Cap

 

Tuesday, August 30

WOD: 25 Minute EMOM

Minute: 10/12 Calorie Bike

Minute: 15 Medicine Ball Sit-Ups 14/20

Minute: 12/14 Calorie Row

Minute: 12 Box Jumps 20/24

Minute: 15 Push-Ups

 

Wednesday, August 31

Strength: Strict Pull-Ups 8-8-8-8-8

WOD: 12 Minute AMRAP

7 Chest To Bar Pull-Ups

10 Alternating Front Rack Lunges 83/115

30 Double Unders

 

Thursday, September 1

Skill Work: Handstand Walks/Handstand Push-Ups

WOD: “Diane”

21-15-9

Handstand Push-Ups

Dead Lift 153/225

 

Friday, September 2

5 Attempts: 20 Pulls On Rower (score will be highest amount of calories in 1 set)

WOD: 15 Minute AMRAP

15 Hang Cleans 63/95

20 Step Ups 20/24

10/12 Calorie Row Or 8/10 Calorie Bike

 

Saturday, September 3

WOD: Waterfall

1 Minute Plank

200 Meter Medicine Ball Run 14/20

20 Alternating Dumbbell Power Snatch 35/50

20 Toes To Post

20 Goblet Squats 35/50

320′ Bear Crawl

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