WODs

Wednesday 23 August

A. Squat Cleans – EMOM x 7
Build to a Technical Heavy

B. In a 5:00 Window
50/35 Calorie Row Buy-In
Max Rounds in the remaining time…
3 Power Cleans  (135/95)
3 Front Squats
3 Push Jerks

–REST 5:00–

In a 5:00 Window
35/25 Calorie Row Buy-In
Max Rounds in the remaining time…
3 Power Cleans  (155/105)
3 Front Squats
3 Push Jerks

–REST 5:00–

In a 5:00 Window
20/15 Calorie Row Buy-In
Max Rounds in the remaining time…
3 Power Cleans  (185/125)
3 Front Squats
3 Push Jerks

Tuesday 22 August

A. “Helen” (16min cutoff)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

B. Midline
25 GHDs or Military Abmat Sit-Ups
1:00 L-Sit Hold or Low Plank Hold
25 GHDs or Military Abmat Sit-Ups
1:00 L-Sit Hold Low Plank Hold

Monday 21 August

A. Back Squats – E2:30MOM
7 at 80%
5 at 85%
3 at 88%
1 at 90%
1 at 93%
1 at 93%

B. AMRAP 15
50 Double Unders or 50 Mogul Jumps
25 Sumo Deadlift High Pull  (95/65)  or  25 Calorie Row/Bike
15 Hang Squat Cleans
*Must alternate between SDHP and Calorie Row/Bike each round*

C. On your own, spend 10-15 minutes actively stretching and holding those positions.

Saturday 19 August

In Teams of 3, complete the following For Time
600 Meter Plate Run, 30 Power Clean and Jerks (95/65)
600 Meter Plate Run, 20 Power Clean and Jerks (135/95)
600 Meter Plate Run, 10 Power Clean and Jerks (185/135)
600 Meter Plate Run
*Plate = 35/15*

 

DASH
Collectively, accumulate “X”cal on the Assault Bike

Friday 18 August

A. Hang Power Snatch – E2:30MOM
3 – 3 – 3 – 3 – 3 – 3

B. Complete the following For Time  (9min cutoff)
3 Rounds
10 Chest-to-Bar Pull-Ups
10 Front Squats  (165/105)
10 Burpees

C. Midline
50 Hip Extensions

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