Thursday, 8/22/24
WOD
For Time:
200m Run
30 Med Ball V Ups (20#/14#)
200m Run
20 Power Cleans (115#/85#)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115#/85#)
200m Run
30 Med Ball V Ups (20#/14#)
200m Run
*16 Minute Time Cap
Gymnastics Accessory Work
4×3 Weighted Strict Pull Ups
Wednesday, 8/21/24
Strength
Deadlifts
1×10 @55%
1×5 @65%
1×5 @75%
1×5+ @85%
WOD
For Time:
Cash In: 300’ Odd Object Carry (100#/70#)
5 Rounds:
10 Dumbbell Push Press (50#/35#)
50’ Dumbbell Front Rack Walking Lunge (50#/35#)
Cash Out: 300’ Odd Object Carry (100#/70#)
Tuesday, 8/20/24
WOD
3 Rounds:
15/12 Calorie Bike
12 Burpee Box Get Overs (30”/24”)
15/12 Calorie Bike
9 Burpee Box Get Overs (30”/24”)
15/12 Calorie Bike
6 Burpee Box Get Overs (30”/24”)
*Go Every 10 Minutes
Monday, 8/19/24
Strength
Every 1:30 For 12 Minutes
4 Power Snatches
WOD
12 Minute AMRAP:
7 Hang Power Cleans (95#/65#)
7 Toes to Bars
21 Double Unders
Friday, 8/16/24
Strength
Every 1:45 For 12:15
5 Power Clean and Jerks
WOD
For Time:
50 Ab Mat Sit Ups
10 Shuttle Runs (50’)
50 V Ups
10 Shuttle Runs (50’)
50 Ab Mat Sit Ups
10 Shuttle Runs (50’)
Thursday, 8/15/24
Strength
Back Squats
1×10@65%
1×5@75%
1×3@85%
1×1+@95%
WOD
14 Minute AMRAP:
7 Handstand Push Ups
7 Box Jumps (30”/24”)
7 Chest to Bar Pull Ups
14 Wall Balls (20#/14#)
Wednesday, 8/14/24
WOD
For Time:
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Accessory Work
4 Sets:
10 Bench Press
10 Inverted Skull Crushers
Monday, 8/12/24
WOD
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
Gymnastics Accessory Work
3 Sets:
30 Scap Pulls
20 Second Dead Hang Hold
7 Strict Pull Ups
*Rest 1:30
Friday, 8/9/24
Strength
Deadlift
1×10@60%
1×3@70%
1×3@80%
1×3+@90%
WOD
For Time:
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Thursday, 8/8/24
WOD
4 Rounds, Every 2:30 For Max Distance:
20 Deficit Push Ups (4”/2”)
20 Kettlebell Goblet Squats (53#/35#)
Max Distance Row in Remaining Time
*Rest 2:30