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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 20 minute AMRAP/Rep 5-10-15 Hang Power Cleans (95/65) Push-ups Ring Rows Each move for 5, each move for 10, each move for 15, then repeat that cycle for 20 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 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
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WODs 260803 - 260808

8/3-8/8 Monday Strength Bench Press 4 x 8 reps As Heavy As Possible Rest 2 minutes between sets WOD 9 minute AMRAP 9 Hang Power Cleans (95/65) 12 Burpees Tuesday Strength Back Squat 4 x 8 reps As Heavy As Possible Rest 2 minutes between sets WOD For Time 21-15-9 Wall Balls (20/14) Ring Rows Wednesday 5 Rounds For Time Run 400 Meters 15 Push-ups 10 Box Jumps (24/20) Thursday Strength Dead-lift 5 x 5 reps As Heavy As Possible Rest2 minutes between sets WOD For Time 5 Rounds 50 Single-unders 10 Ab Roll-outs Friday For Time 30-20-10 Calorie Row Ring Dips Saturday 20 minute AMRAP 60 Double-unders 20 Alternating DB Snatches 15 Goblet Squats M50/W35
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WODs 260726 - 260801

7/26-8/1 Monday: Strength: Power Clean 5 x 5 reps @ 85% of 1 RM Rest 2 minutes between sets WOD: 9 Minute AMRAP 15/12  Calorie Row 15 Russian KB Swings (55/35) 5 Bar Muscle-ups Tuesday 3 Rounds for time of: 75 Double-unders 15 Toes To Bar 15 KB Snatch, Right Arm (55/35) 15 KB Snatch, Left Arm (55/35) Wednesday: Strength: 15 minutes to establish a 1RM Front Squat WOD: 9 minute AMRAP/Rep 3-6-9-12-15-18-21 Single KB Clean (70/55) Burpees Thursday: Strength: Shoulder Press 5 x 5 reps @ 75% WOD: Three Rounds For Time 30 Double-unders 15 Push Jerks (95/65) 10 Knees To Elbows Friday: Three Rounds For Time: Row 500 Meters 30 Medicine Ball Cleans (20/14) 15 Bench Press (155/105) Saturday: Five Rounds For Time: Air Bike 500 METERS 5 Strict Handstand Push-ups 10 Chest To Bar Pull-ups 15 Hand Release Push-ups 20 Air Squats
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WODs 260719 - 260725

7/19-7/25 Monday: For Time: Row 500 meters 21 Dead-lifts (men 225lbs/women 135lbs) 9 Bench press (men 135/women 85lbs) Row 500 meters 15 Dead-lifts 15 Bench press Row 500 meters 9 Dead-lifts 21 Bench press Tuesday: Shoulder Press 5-5-5-5-5 As Heavy As Possible  Push Press 3-3-3-3-3 AHAP Push Jerk 1-1-1-1-1 AHAP Rest as needed, then, Tabata Jump Rope - 8 rounds for max reps Wednesday: For Time Run 400 Meters 10 Devils Presses (pick wt) 10 Strict Pull-ups (ring rows) Run 200 Meters 8 Devils Presses  8 Chest To Bar Pull-ups (pull-ups) Run 100 Meters 6 Devils Presses  6 Bar Muscle-ups (C2B pull-ups) Thursday: Every 1:30 for 6 Rounds 6 Hang Power Cleans 6 Front Squat 6 Shoulder To Overhead  Max Rep 1 Push-up Renegade Rows    in remaining time Rest 1:30 Friday: 20 minute AMRAP Row 10 Calories  7 Handstand Push-ups 5 Burpee Box Jumps (24/20) Saturday: 3 rounds for time of: 50 ft Bumper Plate Overhead Walking Lunge (45/25) 30 Good Mornings (45/35 Barbell) 30 K...
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