4 August – 10 August 2019

Posted on August 5, 2019

Monday, August 5

Strength: Back Squat 3-3-3-3-3

( Build up to a heavy set of 3)

WOD: 5 Rounds for time

15 Dead Lift 73/115

10 Alternating Front Rack Lunges 73/115

10 Calorie Row

 

Tuesday, August 6

Strength: Strict Press 4-4-4-4-4

(this should be 5 working sets at the same weight)

WOD: 12 Minute AMRAP

5 Clean N Jerks 93/135

10 Box Jumps 20/24

 

Wednesday, August 7

Hero WOD: “Sean”

10 Rounds For Time

  • 11 Chest-to-Bar Pull-Ups
  • 22 Front Squats (53/75 lb)
  • 35 Minute Time Cap

WOD: Death by EMOM 27 Minutes

7 Slam Ball Over the Shoulder 25/40

7 Calorie Row

7 Kettlebell Swings 35/55

(Add one rep to each movement after each round, once you fail to reach the RX number finish workout at 7 reps per round.)

 

Friday, August 9

Strength: Squat Snatch 5-4-3-2-2

(the first set should be unbroken,then build up to a heavy set of 2)

WOD: 4 Rounds for Time

8 Handstand Push-Ups

50 Double Unders

25 Sit-ups

*17 Minute Time Cap

 

Saturday, August 10

Partner WOD: For Time

100 Hollow Rocks

800 Meter Run

100 Kettlebell SDLHP 35/55

800 Meter Run

100 Kettlebell Power Cleans 35/55

800 Meter run

100 Back Extensions

*38 Minute Time Cap

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