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WODs 8/26/19 - 9/1/19

MONDAY 082619


Deadlift (4 sets x 8 all at 60% + 5lbs of max)

rest 1-2 minutes btwn sets


Metcon (Time)

4 rounds

10 Chest to bar pull ups

5 KB goblet squat (70/ 53)

50 ft Single arm farmer carry


Finisher

With a partner

800m Double KB farmer carry (53/35)


TUESDAY 082719


Back Squat (4 sets x 8 all at 60% + 5lbs of max)

rest 1-2 minutes btwn sets


Metcon (AMRAP - Rounds and Reps)

14 min AMRAP

400m row

20 Ab mat sit ups

400m run

20 Hand release push ups100m run = 1 rep


Finisher

Accumulate 100 DUs (300 Singles)

Every time you break, 4 strict pull ups (Scale: 8 ring rows)


WEDNESDAY 082819


Metcon (5 Rounds for weight)

Every :90 x 5 sets

5 touch n go power snatch

*For speed


Metcon (Time)

(17 min Cap)

30/20 Pull Ups

30 Hang Power Cleans

30 Burpee over bar

30 Front Squat

30 Hang Knee Raises (Rx+ Toes to bar)

30 Shoulder to OH


*Barbell: (95, 65lb) (Rx+ 105/75)


Add 1 second for every rep not complete.


THURSDAY 082919


Nancy (Time)

5 Rounds for time of:

400m Run

15 Overhead Squats, 95# / 65#


Accessory Work

4 sets of:

10 half kneeling single arm DB press (5 each arm)

Rest :30

8 barbell z-press

Rest 1:30-2:00


FRIDAY 083019


Metcon (Time)

15 min Cap

15-12-9-12-15

Alternating DB snatches (40/35) Rx+ 50/35)

Burpee box jump overs


Add 1 second for every rep not complete


SATURDAY 083119


Partner WOD

Metcon (Time)

For Time (18 min Cap)

50-35-20

Cal row

Toes to bar

30-20-10

Overhead squat (95/65)

Burpees


Rest 3:00


Metcon (Weight)

In 8 minutes

Between partners, establish total weight of:

1 power clean + 1 power clean + 1 squat clean


Hands cannot come off the bar from the start of the complex. If an athlete misses a lift, they have to start over from the beginning.


Score = total weight of max lift for each athlete


Notes

If a team finishes Metcon 1 before the 18 min cap, they will rest until minute 21 (they are rewarded for finishing fast and receive longer rest)


SUNDAY 090119


Metcon (3 Rounds for time)

3 sets of:

12-9-6

Thrusters (95/65)

Push jerk (95/65)

Front squat (95/65)

2 min for for max distance


*Rest 3 min btwn sets

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6650 Roswell Rd. #50 Sandy Springs, GA 30328