Wednesday 8/12

Skill:
Hang Snatches
Double Unders

WOD:
“The Joe”
5 Rounds for time:
8 HRPU
8 KB Swings
8 Box Jumps
8 Ring Dips
8 Ring Rows

Tuesday 8/11

Strength:
Bench Press, Curls

Partner WOD:
20 Min Ascending Ladder (by 3’s)
Push Press
Knees 2 Elbow
Wall Balls
*100 m run together
**Only 1 Partner works at a time, both partners run together**

Monday 8/10

Strength:
Back Squats (5×5)

WOD:
50 OH Plated Lunges
*Rest 1 Minute*
50 Push-Ups
*Rest 1 Minute*
50 Sit-Ups
*Rest 1 Minute*
25 OH Plated Lunges
*Rest 1 Minute*
25 Push-Ups
*Rest 1 Minute*
25 Sit-Ups

Saturday 8/8


Partner WOD:
2 up to 10 by 2’s
Hang Snatches
400 m Run (Together)
Hang Cleans
400 m Run (Together)
Back Squats
400 m Run (Together)
Weighted Sit-Ups
400 m Run (Together)

*Only 1 partner works at a time, each do 2, then 4, then 6, then 8, then 10. Partners run together

Friday 8/7

GO GET IT FRIDAY !!!!!!

WOD:
12 Minute AMRAP:
9 Barbell Push Ups
6 Push Press
3 Chest 2 Bar Pull Ups

Thursday 8/6

STRENGTH:
Partner Farmer Carry

WOD:
3 Rounds of:
40 Burpees
20 Goblet Squats
10 Pike Push Ups

Weednesday

SKILL:
Single Arm OH Squats

WOD:
35*28*21*15*:
KB Swings
* 50 Double Unders / 125 singles

Tuesday

STRENGTH:
Squat Cleans

WOD:
*First 5 Minutes:
500 m Run
1 Round of Cindy
Max squat Cleans
*Second 5 Minutes:
250 m Run
2 Rounds of Cindy
Max Squat Cleans
*Third 5 Minutes:
150 m Run
3 Rounds of Cindy
Max Squat Cleans