Week Of Aug 17th

 In Sneak Peek

 

A.

Fitness:

OTM 10: 4-8 Ring Dips
Athlete:

OTM 10: 1 Muscle Up. Max Dips
B.

Fitness:

21-15-9

Pull Ups

Deadlift 205/135
Athlete:

21-15-9

C2B

Deadlift 275/185

A.

Fitness:

Below the knee hang clean Heavy single
Athlete:

Below the knee hang clean Heavy single
B.

Fitness:

3 RDs

15 Thruster 65/45

20 Box jump 24/20

400m Run

3 min Rest
Athlete:

3 RDs

15 Thruster 95/65

20 Box jump 24/20

400m Run

3 min Rest

A.

Fitness:

Bench Press Heavy 3
Athlete:

Bench Press Heavy 3
B.

Fitness:

25min Amrap

5K Row

Max Burpee over Rower
Athlete:

25min Amrap

5K Row

Max Burpee over Rower

A.

Fitness:

Back Squat 5×3 @31X1
Athlete:

Back Squat 5×3 @31X1
B.

Fitness::

OTM 20:

Odd: Max KB Swings 53/35 American

Even: 30 sec max russian twist wtih KB
Athlete::

OTM 20:

Odd: Max KB Swings 73/53 American

Even: 30 sec max russian twist wtih KB

A.

Fitness:

Push Press. Push Jerk 1.2 X5
Athlete:

Push Press. Push Jerk 1.2 X5
B.

Fitness:

5-4-3-2-1
Power Clean & Jerk 155/105
*between Sets perform 20 double Unders
Athlete:

5-4-3-2-1
Power Clean & Jerk 225/155
*between Sets perform 20 double Unders

A.

Fitness:

10min to find a heavy hang snatch or hang power snatch
Athlete:

10 min to find a heavy Snatch
B.

Fitness:

20min Amrap

20 Goblet  squats 53/35

200m Run
Athlete:

20min Amrap

20 Goblet  squats 73/53

200m Run

A.WOD prep
B.

Team WOD:

4 Rope Climbs

10 Tire Flips

40 Push ups (partner b has to be in a plank while A does push ups, switch as needed)

400m Prowler Push

40 Push Ups/plank hold

10 Tire Flips

4 Rope Climbs

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