August 1 - August 6

Monday, August 1

A1. Clean and Jerk
1-1-1-1-1
then, 2 x 1 at 90%

A2. Strict Pull-ups
3 x 80%

B. 5 Rounds:
15 Wall-balls
10 Burpees
*10:00 Cap

 

Tuesday, August 2

A. 3 Rounds:
800m Run
10 Power Cleans (185/125)
10 Front Squats
75 Double Unders
10 Toes to Bar
10 Chest to Bar Pull-ups
*40:00 Cap

B. L-sit x 1:00
Side Plank x 1:00
Plank Hold x 3:00

 

Wednesday, August 3

Happy birthday Tearah!

A1. Push Press
6 at 70%
5 at 75%
2 x 5 at 80%
2 x 4 at 85%

A2. Pistols
4 x 5-10

B. Prowler Push
5 x 50m
*rest 2:00 between each

 

Thursday, August 4

Happy birthday Skip, Caitlin, Bryan and Kim M.!

A1. Deadlifts
8 at 60%
2 x 6 at 70%
2 x 5 at 80%

A2. Kipping Handstand Push-ups
5 x 70%

B. 75 Calorie Row for time
*compare to 6/11/16

 

Friday, August 5

Happy birthday Jen J. and Paul!

A1. Thrusters
6-6-6-6-6

A2. Kipping Pull-ups
3 x 60%
*Work C2B if possible

B. AMRAP 13:00
2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
200m Sprint

 

Saturday, August 6

A. Snatch
5 at 65%
4 at 70%
4 at 75%
3 x 3 at 80%

B. 31’s Heroes Workout
https://www.31heroes.org/wod/
AMRAP 31:00
8 Thrusters (155/105)
6 Rope Climbs / 15 Chest to Bars
11 Box Jumps
Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate (45/25). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.