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WODs 8/5/19 - 8/11/19

MONDAY 080519


18 min AMRAP

12 Deadlifts (95/65) (Rx+ 115/ 85)

9 Hang power cleans (95/65) (Rx+ 115/ 85)

6 Push jerks (95/65) (Rx+ 115/ 85)

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups


Midline

3 sets of:

20 flutter kicks hanging from bar ( Scaled: Flutter in hollow hold on floor)

10 L-Ups hanging from bar (Scaled: V-ups)

:10 L-Hang from pull up bar (Scaled: Knees bent hang from pull up bar)


TUESDAY 080619


Lifting

Power Snatch (5 reps)

5 reps for max load (singles with quick rest)

Power Snatch (3 reps)

3 reps for max load (singles with quick rest)

Power Snatch (1 rep)


Rx: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

100 Single unders

10 Snatches (95/65)

100 Single unders

10 Hang Clean & jerk (95/65)


Rx+: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

100 DUs

10 Snatches (115/85)

100 DUs

10 Hang Clean & jerk (115/85)


WEDNESDAY 080719


Metcon (Weight)

6 sets of:

:05 all out sprint on bike

rest 1:55

1 back squat AHAP

*build across all sets

**rest as needed

Metcon (Time)

15 min Cap

1,000m row

1 mile bike

50 WBS (20/14 - 10ft)


Thursday 080819


Lifting

Rest about 2:00 between sets. THIS IS NOT AN E2MOM, after each set, then you rest a full 2:00

Power clean + Push jerk (5 reps)

Power clean + Push jerk (3 reps)

Power clean + Push jerk (1 rep)


Rx: Metcon

16 min AMRAP

14 OHS (95/65)

7 Thrusters (95/65)

200m Run

100m = 1 rep


Rx+: Metcon

5 rounds for time:

14 OHS (95/65)

7 Thrusters (95/65)

200m Run


Friday 080919


Metcon (Weight)

6 sets of:

:10 all out sprint on rower

rest 1:50

1 deadlift AHAP

*build across all sets


Metcon (Time)

3 rounds

10 Single arm DB alt snatch (Rx: 40/25) (Rx+: 50/35)

10 Single arm DB clean & jerk 5/5 (Rx: 40/25) (Rx+: 50/35)

10 Single arm DB lunges (Rx: 40/25) (Rx+: 50/35)


THEN.............

Cash out: 200m Double KB farmer carry (53/35)


Saturday 081019

Partner WOD


Metcon (Time)

"Pain Parade"

5 Rounds

30 Cal row

25 Ab mat sit ups

20 DB Front rack single arm lunge (40/25) (Rx+ 50/35)

15 American KBS (53/35)

10 Push ups

5 Pull ups (Rx+ Chest to bar)

Split reps any way


Sunday 081119


Metcon (Time)

7 overhead squat (95/65)

9 Pull ups (Rx+3 bar muscle ups)

150 double unders (Scale: 100 singles)

9 Pull ups (Rx+3 bar muscle ups)

7 overhead squat (95/65)



--Rest 5:00--



Metcon (Time)

1 mile run (Rx+ 2 mile run)



--Rest 5:00--



Metcon (Time)

50 Hand release push ups (Rx+ 30 Burpees)

10 Hang squat cleans (95/65) (Rx+ 135/95)

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