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 (65/95)
• 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 (20/24)
• 6 DB Snatches

 

Wednesday, August 12

WOD: 9 Rounds For Time

• 200M Run
• 7 Push Press (95/135)
• 6 Overhead Lunges (95/135)
• 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 (155/225)

 

Friday, August 14

Strength: Back Squats

• 3-3-3-3-3

WOD: 13 Minute AMRAP

• 20 Power Snatches (55/75)
• 20 Back Squats (55/75)
• 20 Plate Sit-ups (25/45)

 

Saturday, August 15

WOD: 32 Minute MOMO

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