WOD’s for the Week – 8/3 to 8/8

~ Strength Work ~

Schema: 15 minutes to establish a 1 Repetition Maximum
MONDAY TUESDAY WEDNESDAY
Deadlift Overhead Press Back Squat
THURSDAY FRIDAY SATURDAY
Clean Push-up Pull-up

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
10-20-30-40 reps for time…
-Air Squat
-Double Under
-Sit-up
15 min Team AMRAP…
-Hang Power Clean (75/55#)
-Handstand Push-up
-Row

Rotate moves every 1 minute

5 rounds…
-1x Deadlift (95% 1RM)
-10x Push-up
-20x Toes to Bar
-400m Run
THURSDAY FRIDAY SATURDAY
3 min AMRAP…
-Shoulder to Overhead (95/65#)

3 min AMRAP…
-Pull-up

3 min AMRAP…
-Row

3 min AMRAP…
-Snatch (95/65#)

[2 min rest between AMRAP’s]

5 Ladder rounds…
-Run (200m/400m/600m/800m/1000m)
-Air Squat (50/40/30/20/10 reps)
-Single Under (100/80/60/40/20 reps)
-KB Swing (25/20/15/10/5 reps)(53/35#)
8 min Ladder
-3x Deadlift (95/65#)

[men add 20# per jump, women add 10# per jump]

4 rounds…
-10x Cluster (95/65#)
-70x Single Under