Sunday, August 16 – Saturday, August 22

Posted on August 16, 2015 by Anna Follman

Sunday, August 16 – No Class

 

Monday, August 17

Strength: Strict Ring Dips

• 3×10

Skill: Pistols

WOD: 16 Minute MOMO

• Sled Push
• Farmer Carry (35/55)
• MB Clusters (14/20)
• Row

 

Tuesday, August 18

Strength: Back Squat

• 5×5

WOD: For Time

• 500M Row
• 15 Front Squats (103/155)
• 30 Knees to Elbows
• 60 Double Unders
• 10 Front Squats (103/155)
• 20 Knees to Elbows
• 40 Double Unders
• 5 Front Squats (103/155)
• 10 Knees to Elbows
• 20 Double Unders

 

Wednesday, August 19

Strength: Clean Drills

WOD: 3 Rounds for Time

• 800M Run
• 30 KB Swings (35/55)
• 15 Burpees

*30 minute time cap

 

Thursday, August 20

Strength: Strict Press

• 5×4

WOD: 21 Minute EMOM

Minute 1

• 5 Hang Power Clean (73/115)
• 5 Push Jerk (73/115)

Minute 2

• 12 Box Jumps (20″/24″)

Minute 3

• 10 Overhead Squat (73/115)

 

Friday, August 21

Skill Work: Skin the Cats

• 3×5

Strength: Max Effort L-Sit

• 3 Attempts

WOD: For Time

“Jackie” (compare to 5/1/15 & 11/7/14)

• 1,000 M Row
• 50 Thrusters (33/45)
• 30 Pull-Ups

 

Saturday, August 22

Partner WOD: 30 Minute AMRAP

• 250M Row (each) with Plate Hold
• 50 Alt. Partner Wall Balls (14/20)
• 400M Med Ball Run (14/20)
• 50 Hand-Release Push-Ups
• 50 Double-Unders (Each)