W.O.D.

Saturday 8/24

PARTNER WOD:
24 Minute Amrap:
50 KB Swings (53/35)
40 Knees 2 Elbow
30 SDHP (95/65)
20 Goblet Squats (53/35)
Run 250 m (Together)

Split reps evenly !! Run together

Thursday 8/22

STRENGTH:
Bench Press

WOD:
5 Rounds:
9 Burpees
9 Box Jumps (24/20)
9 Pull-Ups
9 Thrusters (95/65)
9 Toes 2 Bar

WEDNESDAY 8/21

STRENGTH:
Power Snatch

WOD:
Buy in: 50 Sit-Ups
10-20-30-20-10
Single Arm DB Snatch (53/35)
Wall Balls (20/14)
Cash Out: 50 Sit-Ups

Tuesday 8/20

STRENGTH:
EMOM
Wall Walks

WOD:
3 Rounds of:
8 Ring Dips
24 KB Swings (53/35)
48 Air Squats

Monday 8/19

STRENGTH:
Strict Press

WOD:
14 Minute AMRAP:
10 Hang Clean and Jerks (115/85)
30 Double Unders
Run 100 m

Saturday 8/17

PARTNER WOD:
4 Rounds:
30 Hang Clean and Jerks (95/65)
40 Back Squats (95/65)
40 Partner Med Ball Sit-Ups (20/14)
Run 250 m (Together(

Split barbell movements evenly !!!!

Thursday 8/15

STRENGTH:
EMOM
Hang Snatch
Weighted Sit-Ups

PARTNER WOD:
22 Minute AMRAP:
11 Single Arm Russian KB Swings (Left arm)
11 KB Back Lunges (Left Leg)
Run 150 m (Together)
11 Single Arm Russian KB Swings (Right Arm)
11 KB Back Lunges (Right Leg)
Run 150 m (Together)

Only one partner works at a time, must complete all of one movement (each) before moving to next line. Run together !!!

Wednesday 8/14

STRENGTH:
Deadlift

Partner WOD:
For Time:
Run 1 mile (Together)
then,
20-16-12-8-4 of:
Pull-ups
Deadlifts (185/125)