WODs

August 7-12 (WODs of the Week)

Monday, August 7, 2017

WOD
7 Rounds for time or AMRAP 21:
7 Squat Snatches (135/95)
14 Toes-to-bar
21 Double Unders (42 singles)

*21 min cap (get as far as you can)
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Tuesday, August 8, 2017

WOD
For Time:
500m Row
21 Deadlifts
500m Row
15 Deadlifts
500m Row
9 Deadlifts
*Rx: 225/155, RxC: 275/185

Accessory Work
Pick one: 100 V Ups, 100 WB Russian Twist, 50 GHDSU, 50 WB Sit Up, or 5 min plank (accumulated)
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Wednesday, August 9, 2017

WOD
3 min burpees
-1min rest

3min air squats

-1min rest

3min push ups

-1min rest

3min pull ups

-1min rest

3min sit ups
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Thursday, August 10, 2017

Mobility (10-15 min)

"Active Recovery" WOD

Pick 3 (12-15 min each)

-bike

-ski

-row

-jump rope

-run

Go at an easy “conversation pace." Choose 3 exercises (any order). Grab a partner (Bro Sesh?) and have at it!
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Friday, August 11, 2017

SWOD 15-20 min
Back Squat (Establish a 1 Rep Max or heavy single)

WOD
For Time:
100 KB Swings (70/53)
100 Push Ups
100 Sit Ups
100 Air Squats
——

Saturday, August 12, 2017

SWOD (15 min)
Hip Snatch + Hang Snatch + Snatch (4-5 sets)

PWOD
Teams of 2, 10 rounds:
15 Power Snatch (95/65)
200 yard Shuttle Sprint
(50 yards down/ 50 yards back x2)
*Parter 1 completes 15 PS + 200 yard shuttle sprint then Partner 2 goes. Continue until both have completed 5 rds each….. SPRINT through the rounds!!