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:

  • Plank Hold
  • Sit-Ups

 

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

#WorkHardBeNice