9 August – 14 August 2021

Posted on August 8, 2021

Monday, August 9

Strength: Dead  Lift 7-6-5-4-3

WOD: 10 Minute AMRAP

4 Dead Lift 153/225

8 Toes To Bar

 

Tuesday, August 10

WOD: 5 Rounds

3 Minute AMRAP

8 Decline Push-Ups 20/24

8 Burpee Box Overs 20/24

8 Kettlebell Swings 35/55

1 Minute Rest

 

Wednesday, August 11

Strength: Overhead Squat 4-4-4-4-4

WOD: 8 Rounds For Time

3 Squat Snatch 93/135

30 Double Unders

 

Thursday, August 12

WOD: 25 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 14 Slam Balls 25/40

Minute 3: 8/10 Calorie Bike

Minute 4: 40 Seconds Battle Ropes

Minute 5: 14 Plank Ups

 

Friday, August 13

Strength: Push Jerks 5-5-5-5-5

WOD: 4 Rounds For Time

9 Power Cleans 93/135

7 Shoulder To Overhead 93/135

400 Meter Run

 

Saturday, August 14

WOD: 5 Rounds

3 Minutes

200 Meter Run

16 Walking Lunges

30 Second Hollow Hold

Max Reps Wall Balls 14/20 9’/10′

1 Minute Rest

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