WODs

August 1-6 (WODs of the Week)

Monday, August 1, 2016

WOD
With a running clock:
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees
—Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds as an EMOM, rest as needed and continue till 10 rounds are completed.

SWOD
5 Rounds NOT for time:
10 Strict C2B Pull Ups
10 Back Squats (you choose the weight)
—-

Tuesday, August 2, 2016

WOD
21-15-9:
Dead Lifts (315/205) or ~70-75% 1RM
Box Jumps (30/24)

MidLine Conditioning WOD
3 Sets:
20 Weighted Abmat Sit ups
20 Banded Good Mornings (green/purple)

Row Conditioning (Auxiliary)
4x500m Row, 3 min rest
—-

Wednesday, August 3, 2016

Weightlifting & Gymnastics—
EMOMx10: 3 Squat Clean and Jerks at 70%
At the 10:00— directly into: “Death by TTB”
Scale: 2x knee tucks/leg lifts

SWOD
A. 3x10 Back Squats
B. 3x10 Push Press
(~60-65% 1RM)
—-

Thursday, August 4, 2016

WOD
"American Dream"
AMRAP 20
1, 2, 3, 4…
Clean (205/145, heavy ~85%)
Muscle up (3x burpee pull ups)

Mid Line WOD
3 Supersets of:
:30 GHD Supine Hold (face up)
:60 GHD Prone Hold (face down)
—-

Friday, August 5, 2016

GWOD
For time: 7 rounds of 10 unbroken C2B Pull ups
or
For reps: 7 sets of max effort unbroken C2B

WOD
21-18-15-12-9-6-3 Thruster (95/65)
31-28-25-22-19-16-13 Calorie Row
-or-
21-18-15-12-9-6-3 Thruster (95/65)
42-36-30-24-18-12-6 *RxC* Calorie Row
—Alternate between movements.
—-

Saturday, August 6, 2016

WOD TBD