W.O.D.

Tuesday 8/13

STRENGTH:
Back Squat

Partner WOD:
*3 Rounds For Time:
40 Wall Balls (20/14)
40 Burpees O/ Barbell

* Only one partner works at a time, split reps evenly !!!

Monday 8/12

STRENGTH:
Bench Press

PARTNER WOD:
18 Minutes of:
2 HSPU’s
With Ascending Ladder of: (By 2’s)
Hang Cleans (95/65)
Hang Squat Cleans (95/65)

2 HSPU’s (each)
2 Hang Cleans
2 Hang Squat Cleans
2 HSPU’s
4 Hang Cleans
4 Hang Squat Cleans

Only one partner works at a time. Each Partner must do 2 HSPU’s, then increase the barbell movements by 2 each round. Partner A must complete the hang cleans then partner B completes the hang cleans before moving to hang squat cleans.

Saturday 8/10

PARTNER WOD:
*25 Minute AMRAP:
1 Round of “Cindy”
30 Thrusters
Run 150 m (Together)
* Each partner must complete 1 round of Cindy, then split the thrusters (15 each) in alternating sets of 5. Only one partner works at a time. Run together.
Cindy= 5 pull ups, 10 push ups, 15 Air squats

Friday 8/9

WOD:
*For Time:
50 Power Cleans (155/105)
* 5 Toes 2 Bar at the top of every minute

Thursday 8/8

STRENGTH:
Squat Cleans

WOD:
13 Minute AMRAP:
1 HSPU
3 Squat Cleans (135/95)
6 Box Jumps (24/20)
9 Barbell Push-Ups

Wednesday 8/7

STRENGTH:
Power Snatch

WOD:
3 Rounds:
5 Burpees
15 Pull-Ups
5 Burpees
15 Deadlifts (135/95)
5 Burpees
15 HRPU’s

Tuesday 8/6

STRENGTH:
EMOM
Run 100 m

WOD:
12 Down to 1 :
Push Press (105/75)
Back Squat (105/75)

Monday 8/5

STRENGTH:
EMOM
Bent O/ Rows
Floor Press

WOD:
50*40*30*20*10*
Double Unders
Sit-Ups
*5 Clean and Jerks (115/85)

Saturday 8/3

PARTNER WOD:
24 Minutes of:
*( Each athlete alternates every :30 seconds )
4 Rounds (Max Reps in :30 seconds) of:
Goblet Squats (53/35)
Push Press (95/65)
Russian Twists (20/14)
Squat Cleans (95/65)
OH Squat (95/65)
Knees 2 Elbow
*Only one athlete works at a time doing max reps of that movement for 30 seconds. Each athlete must complete the same movement before moving to the next movement. One athlete works while the other athlete rests in alternating intervals of 30 seconds.