Monday 08/19/19
Strength:
POWER CLEAN + THRUSTER
4 x (1+3) @ 65% + 10lbs of C+J

WOD:
JACKIE
Competition:
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Performance:
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Tuesday 08/20/19
Strength:
14 Min EMOM of:
Odds: 10 DB Push Press (2 DBs)
Evens: 10 DB Upright Rows

WOD:
Competition:
Part A
6 Min AMRAP:
5 Squat Cleans (155/105)
10 Burpees Over Bar
30 Double Unders

Rest 3 Min

Part B
400m Run for time

Performance:
Part A
6 Min AMRAP:
5 Squat Cleans (115/85)
10 Burpees Over Bar
30 Double Unders

Rest 3 Min

Part B
400m Run for time

Fitness:
Part A
6 Min AMRAP:
5 Squat Cleans (95/65)
10 Burpees Over Bar
30 Singles

Rest 3 Min

Part B
400m Run for time

Wednesday 08/21/19
EWOD

Thursday 08/22/19
Strength:
SNATCH
2 x 1 @ 97% of Snatch

WOD:
Competition:
12 Min AMRAP of:
20-15-10-5
Devil Press (50/35)
Toes To Bar

Performance:
12 Min AMRAP of:
20-15-10-5
Devil Press (50/35)
Toes To Bar

Fitness:
12 Min AMRAP of:
20-15-10-5
Devil Press (50/35)
Toes To Bar

Friday 08/23/19
Strength:
TOUCH AND GO BOX SQUATS
5 x 3 @ 60% + 20lbs of BS

WOD:
Competition:
3 RFT:
20 Ab Mat Sit Ups
100m Front Rack Walk (53/35)
20 Ab Mat Sit Ups
20 GTO w/plate (35/25)

Performance:
3 RFT:
20 Ab Mat Sit Ups
100m Front Rack Walk (53/35)
20 Ab Mat Sit Ups
20 GTO w/plate (35/25)

Fitness:
3 RFT:
20 Ab Mat Sit Ups
100m Front Rack Walk (53/35)
20 Ab Mat Sit Ups
20 GTO w/plate (35/25)