WODs

August 21-26 (WODs of the Week)

Monday, August 21, 2017

SWOD
Establish a heavy, single: Deadlift

Benchmark WOD
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
——

Tuesday, August 22, 2017

WOD
2500m Row
1600m Run (1 mile)
*Athletes may break up the WOD in any-way

Example:
1250m row
800m run
1250m row
800m run

In remaining class time, make up a lift or work on a weakness (pull ups, HSPU, DU, etc.)
——

Wednesday, August 23, 2017

WOD
For time:
60 Cal Row
50 Box Jumps (24/20)
40 DB GTO (50/35)
30 Wall Balls (30/20)
20 Burpees
100 Yard Sprint (50 down and back)
——

Thursday, August 24, 2017

Partner WOD
50-40-30-20-10:
Bench Press
Front Squat
Rx: 165/105, RxC: 185/115
Scale as needed to maintain good form (quality reps).
——

Friday, August 25, 2017

WOD
For time:
30/25 Cal Bike*
Then, 10-9-8-7-6-5-4-3-2-1 reps:
KBS (70/53)
Goblet Squats (70/53)
Then, 30/25 Cal Row*
Then, 10-8-6-4-2 reps:
Pull Ups
Push Ups
Then, 30/25 Cal Ski*

*Row, Bike, or Ski in any order.
——

Saturday, August 26, 2017

SWOD (20 min)
Establish a heavy triple, double, and single BACK or FRONT squat

WOD
AMRAP 15
200m Run or Row
15 Burpees over the bar
10 Deadlifts (225/155)