Monday – 8/2/21:
“Chips and Dip”
For Time: (30min cap)
1 Mile Run
60 Alternating Pistols
50 Chest To Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135 / 95 lb)
*run goal sub 10min. Mod assisted pistols. Mod jumping C2B. Power snatches doable in 5’s or FAST singles.
Tuesday – 8/3/21:
Power Clean:
E3MOM x3
10-Rep max
*All reps must be touch and go. First two sets are light/moderate warming up for 10rm attempt.
“Power Chord”
AMRAP 10:
15/12 Calorie Row, 3 Power Cleans
15/12 Calorie Row, 6 Power Cleans
15/12 Calorie Row, 9 Power Cleans
15/12 Calorie Row, 12 Power Cleans
15/12 Calorie Row, 15 Power Cleans
[Add 3 Power Cleans Per Round]
Barbell: 135 / 95 lb
*row goal is sub 1:00. Wod weight is a weight you could to 10 UB reps.
Wednesday – 8/4/21:
Strength/skill:
Every 90s x5
3 snatch balance (from racks). Work to a heavy set.
“Buy and Hold”
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75 / 55 lb)
Rest 4 Minutes
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75 / 55 lb)
Thursday – 8/5/21:
“Hundo”
Teams of 2
AMRAP 25
100 KB swings
100 Double unders
100 goblet lunges
100 Double unders
100 KB Snatch
100 Double unders
100 Goblet squats
100 Double unders
Kettlebell (55/35)
*mod plate hops for DU 1:1. KB movements doable in 10’s or more. One works, one rests.
Friday – 8/6/21:
Skill/technique:
EMOM x7
1 hang power snatch
*hang is above knee. Focus on technique, hip contact and receiving. Build as long as technique allows
“Hangry”
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups
*Toes to bar doable in 5’s. Mod kipping leg raise. Bike goal 65/60rpm. Power snatches and HSPU doable unbroken. Mod barbell push press for HSPU (same bar).
Saturday – 8/7/21:
“Double Dipper”
21-18-15-9:
Double Dumbbell Squats 50 / 35 lb’s
200 Meter Run
Double Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Run