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WODs 7/29/19 - 8/4/19

MONDAY 072919


Lifting

Push Press 

6-4-2 Then 1 set of 20 @ 50% of 2


RX: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Deadlift (135/ 85)

Toes To Bar


Rx+: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Deadlift (185/ 125)

Toes To Bar



TUESDAY 073019


Metcon (4 Rounds each for reps)

20 min EMOM

Min 1: Max Cal Row

Min 2: Max DUs

Min 3: Max Ab Mat Sit Ups

Min 4: Max Air Squats

Min 5: Rest

Score is total number of reps per full round.


Finisher

Teams of 2:

Men: 100 Cal bike

Women: 80 Cal bike



WEDNESDAY 73119


Skill Work

10 min EMOM

Odd - Weighted box step ups (NOT step overs) *Athlete chooses weight

Even - 2 Ring muscle ups/ 4 Bar muscle ups/ 4-6 Pull ups


Metcon (Time)

1k row

50 cal bike (Scale: 35 cal)

800m Run (Scale: 400m run)

50 burpees (Scale: 35 burpees)



THURSDAY 080119


Rx: Metcon (Time)

3 Rounds for time

6 squat cleans (95/65)

12 pull ups

25/20 Cal row


Rx+: Metcon 

3 sets each for time of:

3 squat clean (135/95)

4 bar muscle ups

25/20 cal row

rest 2 minutes btwn sets


Finisher

3 sets

75 DUs (150 Singles)

200m run



FRIDAY 080219

 

Metcon (Weight)

6 sets of:

:07 all out sprint on bike

1 snatch (any type)

rest 1:30

 

Midline

4 sets of:

:60 double KB front rack hold AHAP

rest 1 min

:30 hollow hold

rest 1 min

100m farmer carry 30# DB ea hand

rest 2 min



SATURDAY 080319


Partner WOD

Metcon (Time)

Girls Gone Wild:

1 mile Run

150 Wall Balls (20/14 - 10ft) "Karen"

30 Snatches (95/ 65) (Rx+ 115/ 85) "Isabel"

30 Clean & Jerks (95/ 65) (Rx+ 115/ 85) "Jackie"

1 mile run



SUNDAY 080419

 

Accessory Work

3 sets per side

5 Double KB Sumo deadlift

4 Single arm KB clean & Press

4 Goblet thrusters

3 split cleans to halo

Rest 1:00 then switch sides

 

Metcon (Record Slowest Time)

E4MOM (Every 4 minutes) x 4 sets

25 Ab mat sit ups (Rx+ 18 GHD sit ups)

10 Cal row

2 Rope climbs

*Rest with remaining time

**Score is slowest time of the 4 sets; make your slowest time fast.

 

Finisher

20 Barbell only squatch snatches

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328