WOD’s for the Week – 8/17 to 8/22

~ Strength Work ~

Schema: 20 minutes to work from 5 reps at minimal effort to 5 reps at maximal effort in incremented weight increases
MONDAY TUESDAY WEDNESDAY
Push Jerk Overhead Squat Deadlift
THURSDAY FRIDAY SATURDAY
Push-up Pull-up Clean

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
10 min EMOM
-2x Clean & Jerk (80% 1RM)
-6x Toes to Bar
4 min Tabata (20s on/10s off) per movement for max reps/calories…

-Double Unders

[Rest 2 min]

-Squats

[Rest 2 min]

-Row

For time…
-20x Pull-up
-30x Handstand Push-up
-40x Burpee (chest to deck)
-50x 2-hand Kettlebell Swing (53/35#)
-60x Sit-up
-70x Single Under
THURSDAY FRIDAY SATURDAY
20 min AMRAP
-Run 200m
-10x Ground to Overhead (50% BW)
-10x Wall Ball (20/14#)
9-7-5-3 reps for time…
-Deadlift
-Kettlebell Clean [per arm]

Deadlift Weights:
Round 1 – 165/105#
Round 2 – 205/135#
Round 3 – 245/165#
Round 4 – 285/185#

Kettlebell Weights:
Round 1 – 70/53#
Round 2 – 53/44#
Round 3 – 44/35#
Round 4 – 35/26#

For time…
-50x Sit-up
-40x Push-up
-30x Burpee
-20x Box Jump (24/20”)
-10x L Pull-up (strict)
-20x Box Jump (24/20”)
-30x Burpee
-40x Push-up