Monday 08/17
Strength- Front Squat
2-2-2-2-2-3-3-3
Build based off feel
WOD- 12 min AMRAP
7 Power Cleans (115/85)
7 Hollow Tucks
7 Box Jumps (24/20)
Sunday classes -9am only
9am class only today
If it is still raining we will modify the wod
Friday 08/14
Body Armor- 3RNFT
:30 Side Plank ea.
10 Supermans
10 Single Leg Glute Bridge ea.
WOD- For time
Buy-in : 800m Run
4 Rounds:
24 Alt. DB Snatch (50/35)
12 Box Jump Overs (24/20)
Buy-out : 800m Run
Thursday 08/13
Strength- Every 2:00 x 6
4 Clean and Jerks
increasing weight
WOD- For total rounds
5 min AMRAP
12/9 Cal Row
12 Power Cleans (75/55)
-1 min Rest-
5 min AMRAP
12/9 Cal Row
12 KB Swings (53/36)
-1 min Rest-
5 min AMRAP
12/9 Cal Row
12 Burpees
Wednesday 08/12
7am class cancelled due to thunderstorms. 8am class is still on
Strength- Deadlifts Every 90s
6 sets of 2 reps
2 sets of 3 reps
@ 70-75% of 1RM
WOD- For Time
3 rounds
12 Hollow Tucks
20 DB Lunges (50/35)
50 DU (75 Singles)
-Rest 3:00-
3 Rounds
12 Hollow Tucks
20 DB Lunges (50/35)
50 DU (75 Singles)
