Week of August 3rd

 In Sneak Peek

 

A.

Fitness:

OTM 10:

Ring Dip 2-4
Athlete:

OTM 10:

Muscle up.Ring Dip 1.2-4
B.

Fitness:

AMRAP 8:

10 Power Snatch 75/55

10 Burpee over Bar

Athlete:

AMRAP 8::

10 Power Snatch 115/75

10 Burpee over Bar

A.

Fitness:

High Hang Clean heavy single
Athlete:

High Hang Clean heavy single
B.

Fitness:

For time:

3 rounds:

20 Goblet Squat 53/35#

20 Double Under
rest 3 min

3 rounds for time:

15 T2B

15 Box Jump 20/24”
Athlete:

For time:

3 rounds:

20 Goblet Squat 73/53#

20 Double Under
rest 3 min
3 rounds for time:

15 T2B

15 Box Jump 20/24”

A.

Fitness:

Bench Press 3×5
Athlete:

Bench Press 3×5
B.

Fitness:

20 min AMRAP:

Max Push-up

Run 200m
Athlete:

20 min AMRAP:

Max HSPU

Run 200m

A.

Fitness:

Back Squat 5×5 @31X1
Athlete:

Back Squat 5×5 @31X1

B.

Fitness::

Min 0-5

4 rounds:

10 Deadlift 95/65#

5 Cal Row

Min 5-10

4 rounds

4 Thruster 95/65#

6 C2B Pull-up

Min 10-15

4 rounds:

5 Front Squat 95/65#

6 Burpee over Bar

Athlete::

Min 0-5

4 rounds:

10 Deadlift 135/95#

5 Cal Row

Min 5-10

4 rounds

4 Thruster 135/95#

6 C2B Pull-up

Min 10-15

4 rounds:

5 Front Squat 135/95#

6 Burpee over Bar

A.

Fitness:

OTM 8: Push PRess Heavy 2
Athlete:

OTM 8: Push Press Heavy 2
B.

Fitness:

AMRAP 10:

5-4-3-2-1

Clean & Jerk

Wall Walk
*heavy C&J (power or squat). If you get to 1/1 repeat back at 5 until time ends

Athlete:

AMRAP 10:

5-4-3-2-1

Clean & Jerk

Wall Walk
*heavy C&J (power or squat). If you get to 1/1 repeat back at 5 until time ends

A.

Fitness:

Snatch DL.Hang Snatch Pull.Snatch 1.1.1 x 5
Athlete:

Snatch DL.Hang Snatch Pull.Snatch 1.1.1 x 5
B.

Fitness:

2k Row

1 Front Squat top of every minute
*should be done light enough so you don’t need belt (core engagement)
Athlete:

2k Row

1 Front Squat top of every minute
*should be done light enough so you don’t need belt (core engagement)

A.WOD prep
B.

For Time:

50 Wall Balls

40 Slam ball 40/20#

30 Wall ball sit ups

20 Double Unders

10 cal Assault bike/ or row

20 Double Unders

30  Wall ball Sit ups

40 Slam Balls

50 wall balls

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