Sunday, August 4 – Saturday, August 10

Posted on August 4, 2019 by Jesse Cole

 

Sunday, August 4 – Rest Day

 

Monday, August 5

WOD: For Time

21-18-15-12-9-6-3

  • Heavy KB Deadlifts
  • Wall Balls(14/20)

*200M Run between each round

*28 minute time cap.

 

Tuesday, August 6

WOD: 32 Minute MOMO

  • DB Push Press (35/50)
  • Row
  • Plate Sit-Ups(15/25)
  • Burpee to plate(15/25)

*DB Push Press performed with 2 bells

 

Wednesday, August 7 

WOD: 25 Minute AMRAP

  • 8 Calorie Row
  • 12 Alternating KB Snatch (35/55)
  • 4 Jumping Pull-Ups and 4 Jumping Ring Dips

 

Thursday, August 8

WOD: 27 Minute Ladder

5/5, 10/10, 15/15, 20/20….

  • Box Jumps(20/24)
  • Slamballs(20/30)

*500M Bike between each round.

 

Friday, August 9

WOD: 6 Rounds For Time

  • 600M Bike [or 300M Row]
  • 12 Push-Ups
  • 4 Rope Ascents/Descents
  • 2 Man-Makers(35/55)

*30 minute time cap.

 

Saturday, August 10

14 Minute AMRAP

  • 12 Alternating Lunges
  • 12 Toes To Bar
  • 12 Box Step-Ups (20″/24″)

then directly into…

For Time

  • 1 Mile Run
  • 25 Burpee to Rig

*15 minute time cap following 14 minute AMRAP. Score will be total rounds + reps and total time.

#WorkHardBeNice