Sunday, August 11 – Saturday, August 17
Posted on August 11, 2019 by Jesse Cole
Sunday, August 11 – Rest Day
Monday, August 12
WOD: “Waterfall” For Time
- 5 Devil Presses(35/50)
- 10 Plate Sit-Ups(15/25)
- 15 Wall Balls(14/20)
- 20 Box Jumps(20/24)
- 1200m Run
Time Cap: 28 minutes
Tuesday, August 13
WOD: 24 Minute AMRAP
- 12 Slamball Clusters(20/30)
- 8 Burpee over Slamball
- 6 Jumping Pull-Ups
- 400m Row or 800m Bike
*90 Second Plank after each round
Wednesday, August 14
WOD: Every 3 Minutes (8x)
Efforts 1-4
- 13/15 Calorie Bike
- 50 Double-Unders / 100 Single Skips
Efforts 5-8
- 10 Shuttle Runs
- 15 KB Sumo DL High Pull (35/55)
Record slowest effort of each group (1-4) & (5-8)
Post-WOD: 3 Rounds (8 minutes)
- 20 Flutter Kicks
- 15 Tuck-Ups
- 10 Hollow Rocks
- 10 Back Extension
Thursday, August 15
WOD: 5 Rounds For Time
- 400M Run
- 12 Push-Ups
- 16 Air Squats
- 20 Alternating DB Snatches(35/50)
- 40 Double Unders or 80 Single Skips
Time Cap: 30 Minutes
Friday, August 16
WOD: “Death By”
- Burpee To Rig
- Wall Balls (14/20) (10/10)
Minute 1 = 1 burpee to rig + 1 wall ball
Minute 2 = 2 burpee to rig + 2 wall ball, etc.
Once “out,” continue with 3 burpee to rig + 3 wall ball
TABATA:
Saturday, August 17
HERO WOD: For Time
“Celiz”
- 1 Mile Run
- 75 Hand Release Push-Ups
- 75 Air Squats
- 1 Mile Run
- 75 Sit-Ups
- 75 Box Jump (20/24″)
Time Cap: 40 Minutes
