WOD’s for the Week – 8/24 to 8/29

~ Warm-up & Skill Work ~

Plan: 15 min to complete the Standard Warm-up (7 min) and indicated daily Skill Work (8 min)
MONDAY TUESDAY WEDNESDAY
Snatch Kipping Handstand Hold
THURSDAY FRIDAY SATURDAY
Toes to Bar Crow Hold Bear Complex (light)

~ Strength Work ~

Plan: 15 minutes to work from 5 reps at minimal effort to 5 reps at maximal effort in incremented weight increases
MONDAY TUESDAY WEDNESDAY
Push-up Deadlift Clean
THURSDAY FRIDAY SATURDAY
Pull-up Press Back Squat

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
“The Count”
12 min Ladder AMRAP
-1x Power Snatch (75/45#)
-2x Toes to Bar
-3x Dip
[Add +2 reps per round]
“s’Murph”
For time…
-Run 1 mile
-40x Pull-up
-50x Push-up
-60x Squat
-70x Sit-up
-Run 1 mile
“So Odd”
17 min AMRAP
-21x Double Under
-7x Strict Press (95/65#)
-5x Burpee Box Jump (24/20”)
THURSDAY FRIDAY SATURDAY
“Thrustimus Prime”
17-13-11-7-5-3-1 reps for time…
-Thruster (95/65#)
-Toes to Bar
Finish WOD with a 400m run
“Unbreakable”
10 min Max Reps
-10x Deadlift (55% 1RM)
-15x Deadlift (65% 1RM)
-20x Deadlift (75% 1RM)
-Max Reps Deadlift (85% 1RM)
“Chelsea with Attitude”
30 min AMRAP
-5x Pull-up
-10x Push-up
-15x Squat
-Sprint 90m
-Rest 60 seconds
[Score: total distance covered]