Monday – 08/23/21:
Strength:
EMOM x6
1 deadlift
*start at wod weight and build to heavy.
“Master of None”
For Time: (16min cap)
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts 225 / 155 lb
15 Bar-Facing Burpees
Tuesday – 08/24/21:
Bench Press
10-10-8-8-6-6
All sets based on 1RM Bench Press
Set 1-2: 10 Reps @ 63%
Set 3-4: 8 Reps @ 68%
Set 5-6: 6 Reps @ 73%
“Bangers & Mash”
(30min cap)
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/25 Calorie Assault Bike
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/25 Calorie Assault Bike
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
Barbell – 115 / 85 lb
Box – (30″/24″)
Wednesday – 08/25/21:
“Boat Shoes”
For Time: (40min cap)
1,500 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000 Meter Row
800 Meter Run
Rest 3 Minutes
500 Meter Row
400 Meter Run
Thursday – 08/26/21:
TBA
Friday – 08/27/21:
“Rundy”
5 Rounds For Time: (25min cap)
400 Meter Run
15 Power Snatches 75 / 55 lb
15-12-9-6-3 Handstand Push-ups
Saturday – 08/28/21:
“Statue of Liberty”
AMRAP 15:
5 Bar Muscle-ups
10 Single Dumbbell Hang Clean & Jerks 50 / 35 lb
15 Wallballs 20 / 14 lb