Wednesday 08/20
WOD- 4 RFT
20 KB Swings (53/36)
20 T2B
40 DU
POST WOD- KB Holds 5RDS
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Tuesday 08/19
Body Armor - Alt OTM x 4 Rounds
Min 1 - :45 Plank
Min 2 - 12 Alt DB Box Step Ups
Min 3 - 20 Standing plate risers
Min 4 - 10 Leg lifts over DB ea side
WOD - For Time
21-15-9
Alt. Devils Press
Box Jump Overs (24/20)
Cal Row
Monday 08/18
Strength - OTM x 10 mins
Sets 1-5 = 2 Power Cleans - Tap & Go
Sets 6-10 = 1 Power Clean
Build based off feel
WOD - 3 RFT
12 Power Cleans (135/95)
24 Wallballs (20/14)
400m Run
Friday 08/15
Strength Day
Part 1 - Every 2:00
5 x 5 Back Squat
@ 70-75% of 1RM
Part 2 - Every 5:00 x 5 Rounds
Max Bench Press : goal reps 8-12
Max Strict Pull Ups : goal reps 8-12
Thursday 08/14
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - For Time
10- - - - 1
Hang Power Clean (115/85)
T2B