Sunday, August 9 – Saturday, August 15

Posted on August 9, 2020 by Jesse Cole

Sunday, August 9

WOD: 20 Minute AMRAP

  • 200M Run
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • 20 Sit-Ups

 

Monday, August 10

Strength: Thrusters

  • 3-3-3

WOD: 3 Rounds For Time

  • 5 Bear Complex
  • 15 Pull-Ups
  • 8 Bar-Facing Burpees

*2 minute rest between rounds

 

Tuesday, August 11

Partner WOD: 23 Minute AMRAP

Partner 1:

  • 400M Row or 1k Bike

Partner 2: AMRAP

  • 6 Toes to Bar
  • 6 Box Jump Overs
  • 6 DB Snatches

 

Wednesday, August 12

WOD: 9 Rounds For Time

  • 200M Run
  • 7 Push Press
  • 6 Overhead Lunges
  • 24 Double Unders

 

Thursday, August 13

Strength: Clean Complex

  • 1 Hang Power Clean + 1 Power Clean

WOD: 6 Rounds For Time

  • 6 Wall Balls (14/20)(10/11)
  • 4 Handstand Push-Ups
  • 2 Power Cleans

 

Friday, August 14

Strength: Back Squats

  • 3-3-3-3-3

WOD: 13 Minute AMRAP

  • 20 Power Snatches
  • 20 Back Squats
  • 20 Plate Sit-ups (25/45)

 

Saturday, August 15

WOD: 32 Minute MOMO

  • Row/Bike for Calories
  • Plank Hold
  • Slamballs (20/30)
  • Push-Ups

#WorkHardBeNice