Monday 08/12/19
Strength:
POWER CLEAN + THRUSTER
4 x (1+3) @ 65% + 5lbs of C+J

WOD:
MARY
Competition:
20 Min AMRAP of:
5 Hand Stand Push Ups
10 Pistols
15 Pull Ups

Performance:
20 Min AMRAP of:
5 Hand Stand Push Ups
10 Goblet Squats (53/35)
15 Pull Ups

Fitness:
20 Min AMRAP of:
5 Shoulder to overhead (95/65)
10 Goblet Squats (35/25)
15 Ring Rows

Tuesday 08/06/19
Strength:
12 Min EMOM of:
Odds: 10 DB Push Press (2 DBs)
Evens: 10 DB Upright Rows

WOD:
Competition:
2 RFT of:
400m Run
50 Wall Balls (20/14)
400m Run
10 Power Cleans (185/125)

Performance:
2 RFT of:
400m Run
40 Wall Balls (20/14)
400m Run
10 Power Cleans (155/105)

Fitness:
2 RFT of:
400m Run
40 Wall Balls (14/10)
400m Run
10 Power Cleans (135/95)

Wednesday 08/07/19
EWOD

Thursday 08/08/19
Strength:
SNATCH
4 x 1 @ 93% of Snatch

WOD:
Competition:
12 Min AMRAP of:
30-20-10
Hang Split Snatch (50/35)
Single Arm OHS (50/35)
Burpees over Dumbell

Performance:
12 Min AMRAP of:
30-20-10
Hang Split Snatch (35/20)
Single Arm OHS (35/20)
Burpees over Dumbell

Fitness:
12 Min AMRAP of:
30-20-10
Hang Power Snatch (35/20)
Single Arm FS (35/20)
Burpees over Dumbell

Friday 08/09/19
Strength:
TOUCH AND GO BOX SQUATS
5 x 3 @ 60% + 10lbs of BS

WOD:
Competition:
For Time:
50 CAL Row
50 Push Ups
50 Front Rack Lunges (95/65)
50 T2B

Performance:
For Time:
50 CAL Row
50 Push Ups
50 Front Rack Lunges (75/55)
50 Straight Leg Raises

Fitness:
For Time:
50 CAL Row
50 Push Ups on Knees
50 Front Rack Lunges (45/35)
50 Knee Raises