WOD’s for the Week of 8/1 to 8/6

Click on the day to see the workout for that day!

Warm-up

3 rounds
-10 push-up
-5 press (PVC)
-20 squat

Strength

Main: Bench Press
Accessory: Strict Press

Conditioning

“Karen”

 

For time…
-150 Wall Balls (20/14#)

Warm-up

3 rounds
-10 ring row
-10 clean (PVC)
-30 single under

Strength

Main: Deadlift
Accessory: Chin-up

Conditioning

20 min AMRAP
-5 pull-up (strict)
-10 power clean (95/65#)
-20 double under

Warm-up

3 rounds
-6 box jump
-8 burpee
-10 sit-up

Strength

Main: Back Squat
Accessory: Box Jump (high)

Conditioning

8 min AMRAP
-4 burpee (CTD)
-8 sit-up

…then…

30 box jump (30/24″)

Warm-up

3 rounds
-5 press (45/35#)
-5 pull-up
-20 double under

Strength

Main: Strict Press
Accessory: Push-up

Conditioning

 

8 min AMRAP
-4 handstand push-up
-4 pull-up

[2 min rest]

8 min Team AMRAP
-200m row
-Max push-ups with remaining time

Team AMRAP Notes: each member will row 200m and then complete as many push-ups as possible with their remaining time. This is done relay style, so a team member may not count their push-ups until they have completed the row. Score: total distance rowed (max 200/person) plus total push-ups completed averaged by team member.

Warm-up

3 rounds
-10 air squat
-10 sit-up
-20 single under

Strength

Main: Front Squat
Accessory: Air Squat

Conditioning

3 rounds for time
-10 box jump (24/20″)
-20 toes to bar
-30 double under

Warm-up

3 rounds
-200m run
-10 press (PVC)
-10 ring row

Strength

Main: Power Clean
Accessory: Chin-up

Conditioning

 

For time…
-1 rope climb
-run 800m
-2 rope climb
-run 600m
-3 rope climb
-run 400m
-4 rope climb
-run 200m

…then…

30 unbroken push press (75% press 1RM)

Note: If you break the push press set, run 200m

Strength – All Days

Warm-up:
-Main Lift: 2 sets of 5 reps @ 40%
-Acc Lift: 2 sets of 5 reps @ 40%/bar/BW

Work:
-Main Lift: 3 sets of 5 reps @ 75%
-Acc Lift: 2 sets of 5 reps @ 75% (barbell) OR 2 sets of 10 reps (BW)