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WODs 8/12/19 - 8/18/19

Monday 081219


Skill

3 sets of:

:20 wall facing HS hold rest

:10 Max unbroken set of handstand push ups (Rx+ strict HSPU)

rest 2 minutes


Front Squat

4 sets x 3 reps @32X1 at 70% of 1 RM

Focus on movement, not load.

Rest 1:30 between sets


Metcon (Time)

30-20-10

Assault Bike Calories

Toes to bar (Scale: Knees above waist)



Tuesday 081319


Power Snatch

Power Snatch (5 reps)

Power Snatch (3 reps)

Power Snatch (1 rep)


Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats



Wednesday 081419


Back Squat

4 sets of 8 back squats all at 60% of max

Rest 1-2 minutes between sets


Metcon (Time)

3 Rounds

400m Row

30 Ab mat sit ups (Rx+ 20 GHD sit ups)

50 ft Bear crawl (Rx+ Handstand walk)


Finisher

Accumulate 40 thrusters with an empty barbell

*Shoot for 4 sets of 10



Thursday 081519


Power Clean + Push Jerk

Power clean + Push jerk (5 reps)

Power clean + Push jerk (3 reps)

Power clean + Push jerk (1 rep)


Metcon (Time)

3 Rds

25/20 Assault bike calories

15 Russian KBS (70/53)

10 Handstand push ups (Rx+ Strict HSPU)


Finisher

5 Sets 6 Reverse grip pull ups

Rest as needed



Friday 081619


Deadlift

4 sets of 8 deadlift all at 60% of max

Rest 1-2 minutes between sets


Metcon (Time)

21-18-15-12-9-6-3

Pull Ups

Clean & Jerks (95/65) (Rx+ 135/95)



Saturday 081719


Partner WOD


Metcon (Time)

30 min Cap

200 Double unders

200m Run together

100 Wallballs (20/14 - 10ft)

200m Run together

100 Burpees

200m Run together

50 Toes to bar

*Add 1 second for every rep not completed



Sunday 081819


Metcon

Every 4 minutes x 4 sets

3 Deadlifts (185/115) (Rx+ 225/ 155)

6 Bar facing burpees

9 Deadlifts

12 Cal row sprint

*The deadlifts should be something you can do unbroken every time.


Midline

8 minutes of Bike or row easy pace

Every 2:00 do midline down the list

Set 1 - 20 total seated overhead single leg lift

Set 2 - 24 total Alternating single V-ups

Set 3 - 6-8/ arm Single arm turkish sit up Set

4 - 20 Dual leg lift over KB

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328