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WODs 260830 - 260905

8/30-9/5 Monday Bench Press 4 x 8 reps AHAP Rest 30 seconds between sets WOD 4 Rounds 45 seconds: Air Bike, Max Calories Rest 15 Seconds 45 seconds: Max Rep Strict Ring Dips Rest 15 seconds  45 seconds: Max Rep Single-unders Rest 15 seconds Tuesday Back Squat 4 x 8 reps AHAP Rest 30 seconds between sets WOD 4 Rounds For Time 15 Wall Balls (20/14) 5 Burpee Box Jumps (24/20) Wednesday For Time Row 1000 Meters Then, 5 Rounds 5 Power Clean (155/105) 10 Pull Ups Then, Row 1000 Meters Thursday Dead-lift 4 x 8 reps AHAP Rest 30 seconds between sets WOD 2 Rounds For Time 100 Double-unders 50 Russian KB Swings (55/35) 25 Burpees Friday Every 5minutes on the minute for 25 minutes 10 Back Squats (155/105) Row 30 Calories Saturday 8 Rounds For Time  4 Strict Pull-ups  6 Strict Handstand Push-ups  8R/8L KB Swing Clean & Jerk 10 KB Goblet Squats Run 100 Meters
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WODs 260823 - 260829

8/23-8/29 Monday 5 minute AMRep Max Rep Shoulder Press (95/65) Then, Row 500 Meters 5 minute AMRep Max Rep Push Press (95/65) Then, Row 500 Meters 5 minute AMRep Max Rep Push Jerk (95/65) Then, Row 500 Meters Tuesday Strength Dead-lift 4x6 Reps AHAP Rest 60 seconds between sets WOD 7 Rounds for Time 7 Ring Rows 9 Box Jumps (24/20) 7 Toes to Bar Wednesday WOD: 15 minutes to work to a 1 RM Hang Power Snatch WOD 30-20-10 Medicine Ball Push-ups Row, Calories Then, Run 800 Meters Thursday Strength Back Squat 4 x 8 Reps AHAP Rest 60 seconds between sets WOD 3 Rounds for Time Run 200 Meters 12 Thrusters (95/65) 12 Pull Ups Friday Strength Bench Press 4 x 8 Reps AHAP Rest 60 seconds between sets WOD Tabata Air Bike, Calories (8 intervals) Rest 2 minutes Tabata Deadlift (135/95) Saturday 5 Rounds For Time Run 400 Meters 2 Rope Climbs 4R/4L KB Cleans    (70/55) 6 Box Jumps (24/20)
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WODs 260816 - 260822

8/16-8/22 Monday Strength: Bench Press 4 x 8 reps AHAP  Rest 90 sec between sets WOD 7 minute AMRAP 3 Deadlifts (275/185) 10 Air Bike, Calories Tuesday Strength Back Squat 4 x 8 reps AHAP Rest 90 sec between sets WOD 10 minute AMRAP/REP 5-10-15-20-25-30… Double Unders Air Squats Increase each round by five reps until time cap Wednesday 4 Rounds For Time 10 Hang Power Clean and Jerk (115/75) Row 300 Meters 10 Strict Ring Dips Thursday Strength Deadlift 4 x 6 Reps AHAP Rest 2 minutes between sets WOD For Time 50-40-30 Row, Calories AbMat Sit Ups Push Press (45/35) Friday Death By Front Squat Every 3 minutes 3 Front Squats Men’s bar loading: 65,95,115,135,155,185,205,225,245,265,275,295,315 Women’s bar loading: 55,65,85,95,115,135,145,155,165,185,195,205,225 Saturday 5 Rounds For Time 50 Double-unders 15 Incline DB Bench Press* 5 Devils Press* 10 Strict Pull-ups Rest 2 minutes between rounds *Use the same pair of DBs for bench press and devils press
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WODs 260809 - 260815

  8/9-8/15 Monday Strength Deadlift 4 x 6 reps As Heavy As Possible Rest 2min between sets WOD For Time 30 Burpees 30 Russian KB Swings (70/55) Air Bike, 30 Calories Tuesday For Time 100 Wall Balls* *30 Double-unders/60 single-unders each time you break Wednesday 30 minute AMRAP/Rep 5-10-15 Hang Power Cleans (95/65) Push-ups Ring Rows Run 200 Meters after each 5-10-15 series Each move for 5, each move for 10, each move for 15, then repeat that cycle for 30 min Thursday Strength Back Squat 4 x 8 reps As Heavy As Possible  Rest 2 minutes between sets WOD 12 minute AMRAP 12 Alternating DB Snatches (pick weight) 12 Jack Knife Sit-ups  Friday Strength Bench Press 4 x 8 reps As Heavy As Possible WOD Every 3 minutes For 12 minutes Row 20 Calories Max Rep Push Press (115/75) Saturday For Time 20-18-16-14-12-10-8-6-4-2 Russian KB Swings (55/35) 10-9-8-7-6-5-4-3-2-1 Feet Elevated Push-ups (24/20) 20-18-16-14-12-10-8-6-4-2 Sit-ups 10-9-8-7-6-5-4-3-2-1 Strict Ring Dips 10-9-8-7-6-5-4...
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