Sunday, August 20 - Saturday, August 26

Sunday, August 20 - Rest Day

 

Monday, August 21

Strength: Strict Press

  • 5x5

WOD: TABATA

  • Box Step Overs (20"/24")
  • Hang Power Clean (63/95)
  • PVC Sit-Ups
  • Double Unders

Strength Work - 6:30PM

  • Power Snatch - Heavy Double
  • Overhead Squat - 3-3-3-2-2
  • Pike Press or Strict HSPU - 3x6
  • Strict Chin-Up - 3x10 (unbroken)
  • Hanging Leg Raises - 3x16 (unbroken)
  • 20 Walking Lunge + 50 ft. Sled Sprint (75/115) + 20 Walking Lunge - For Time

 

Tuesday, August 22

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 21-15-9 for Time

"Fran" (compare to 8/8/16)

  • Thrusters (63/95)
  • Pull-Ups

 

Wednesday, August 23

Strength: Hang Squat Snatch + Squat Snatch

  • 5 sets

WOD: For Time

  • 60 cal. Row 
  • 50 Burpees
  • 800M Run

*18 minute time cap.

Strength Work - 6:30PM

  • Power Clean - Heavy Double
  • Front Squat - 5-5-3-3-3
  • Strict Dips - 3x10
  • Supine Row - 3x10
  • Leg Throw Downs - 3x16
  • Step-Ups + Ball Slams - 15-10-5 for Time

 

Thursday, August 24

Warm-Up: Clean & Rope Climb Prep

WOD: Ladder for Time

5-5, 4-4, 3-3, 2-2, 1-1

  • Squat Clean (163/225)
  • Legless Rope Climb

*200M run between each round. The workout ends by completing 200M run after 1 clean + 1 rope climb.
**Scale for legless rope climbs will be regular rope climbs or 5 strict pull-ups per legless rope climb.
***25 minute time cap.

 

Friday, August 25

Strength: Bench Press

  • 3x3

WOD: Deck of Cards for Time

  • Diamonds = Back Extensions
  • Hearts = Sit-Up
  • Spade = Push Press (63/95)
  • Club = Burpees 

*25 minute time cap. Details of this workout will be announced by Thursday night via social media.

 

Saturday, August 26

WOD: 50-40-30-20-10  Ladder for Time

"Morrison" (compare to 6/25/16)

  • Wall Balls (14/20) (9/10)
  • Box Jumps (20/24)
  • KB Swings (35/55)

*40 minute (hard) time cap. To get an RX score today you must complete box jumps. 

Posted on August 20, 2017 .