WOD’s for the Week – 8/10 to 8/15

~ Strength Work ~

Schema: 2 x 6 @ 60% 1RM; 2 x 5 @ 70% 1RM; 2 x 4 @ 80% 1RM; 2 x 3 @ 90% 1RM
MONDAY TUESDAY WEDNESDAY
Front Squat Pull-up Push Press
THURSDAY FRIDAY SATURDAY
Snatch Deadlift Push-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
5 rounds for time…
-10x Toes to Bar
-10x Hang Power lean (115/75#)
-10x Handstand Push-up
-200m Run
Buy-in:
3 rounds for time…
-10x Dip
-50x Double Under

Echo (complete, rest 90 seconds, repeat):
3 min AMRAP…
-5x Deadlift (205/135#)
-5x Kettlebell Snatch (44/26#) [per arm]

15 min AMRAP Ladder…
-Push-up
-Clean (135/95#)
-Sit-up
-Single Under

For all but Single Unders, start at 1 rep and increase by +1 rep/round

Start Single Unders at 10 reps and increase by +10 reps/round

THURSDAY FRIDAY SATURDAY
4 Tandem Team Rounds…
-10x Pull-up
-400m Run

4 Tandem Team Rounds…
-30x Air Squat
-15x Dip

Tandem Team Workout: Each WOD will include teams of 2-4 athletes. All movements must be completed simultaneously.

7 Team Relay Rounds…
-15x Sit-up
-15x Clean (95/65#)
-15x Push Press (95/65#)
-30x Double Under

Team Relay Workout:
-Teams of 2-4.
-Athletes begin in starting area
-First athlete sprints to work area, completes first movement, and sprints back to start. Second athlete follows, completing second movement. Etc.
-Teams cycle athletes as they see fit; one athlete may not complete movements back to back.

10 min AMRAP…
-5x Pull-up
-5x Dip
-200m Run

10 min AMRAP…
-5x Snatch (95/65#)
-5x Push-up
-400m Run