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WODs

August 15-20 (WODs of the Week)

Monday, August 15, 2016

SWOD
5x2 Sumo Deadlift
—Reps for max load, unlimited rest between sets.

WOD
3 Rounds:
18 Cal Assault Bike (22 AirDyne)
18 Burpees
18 OHS (95/65)
—Athletes may start on any movement.

Auxiliary (Strength Accessory)
A. 3x10 Romanian Deadlift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
—-

Tuesday, August 16, 2016

SWOD (Weightlifting, 22 min)
Minutes 1-9:
Every 90 seconds (6 Rounds): 2 Squat Snatches @80%
+4:00 Rest
Minutes 13-22:
Every 90 seconds (6 Rounds): 2 Squat Clean and Jerks (80%)

WOD
4 Rounds:
21 Calorie Row
7 Squat Cleans (185/135)

Auxiliary (Midline)
3 Supersets of:
10 Barbell Roll-Outs/Ab Wheel
10 GHD Glute-Ham Raises
—-

Wednesday, August 17, 2016

SWOD 1
3x8 Front Squats (~60%)

SWOD 2
3x8 Bench Press (~60-65%)

WOD (20 min)
Every 2 minutes x 10, complete:
3 Muscle ups (scale: 6 Burpee-Pull Ups)
5 Deadlifts (275/185)
7 HSPU
—-

Thursday, August 18, 2016

SWOD
Work up to a heavy complex (6-8 sets):
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

WOD
5 RFT:
20 Cal Row
20 Box Jumps (24/20)
20 Wall Balls (20/14)

Auxiliary (Gymnastics Conditioning)
6x12 unbroken C2B pull ups
or if you can’t perform 12 unbroken C2B sub: 6 sets of max effort C2B
—Rest as needed in-between sets.
—-

Friday, August 19, 2016 (NE: 7/18)

SWOD
A. 3x8 Back Squats (across ~65%)
B. 5x1 Pausing OHS for 5 seconds (building)

WOD
"Lynne"
5 rounds for reps (not for time):
Max unbroken Bench Press (Rx: Bodyweight, scale ~70-75%)
Max unbroken Pull ups
*Rest as needed between sets.
—-

Saturday, August 20, 2016

Skill/Core
4x4 "Two Hands Anyhow" (see video)

Partner WOD
Teams of two complete in tag team format--
"Kappa Beta"
Buy in: 800m run together
Then,
80 KB Swing
80 KB Clean & Press
80 KB Single Leg Deadlift
60 KB Snatches
60 KB Goblet Squats
60 KB Windmills
Then,
Cash out: 60 Burpees Over Partner

Rx: 70/53 KB