WOD’s for the Week of 8/22 to 8/27

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

Warm-up

7 min AMRAP
-10 squat clean (bar)
-3 burpee

Strength

Zercher Squat

Conditioning

5 min AMRAP

-5 clean (115/75#)
-5 burpee

Warm-up

4 rounds
-5 push press (PVC)
-5 push-up
-5sit-up

Strength

Strict Press

Conditioning

3 rounds for time
-20 push press (135/95#)
-20 push-up
-20 toes to bar

Warm-up

3 rounds
-run 200m
-5 pull-up
-10 deadlift (PVC)

Strength

Deadlift

Conditioning

For time…
-Run 800m
-30 pull-up
-15 deadlift (100% BW)

Warm-up

3 rounds
-10 squat
-10 sit-up
-20 double under

Strength

Front Squat

Conditioning

6 min Tabata (20s on/20s off)
-Air squat

6 min Tabata (20s on/20s off)
-Sit-up (20/14#)

Warm-up

3 rounds
-10 press (PVC)
-10 push-up
-20 double under

Strength

Bench Press

Conditioning

7 min AMRAP
-3 handstand push-up
-15 double under

Warm-up

3 rounds
-10 barbell row (PVC)
-10 squat
-10 sit-up

Strength

Power Clean

Conditioning

 

15 min Class AMRAP
-Barbell row (95/65#)
-Back Squat (95/65#)
-Leg Raise

* 60 seconds per move for five rotations

Strength – All Days

Warm-up:

  • 3 sets of 5 reps at 50% of 1RM

Working Sets:

  • 1 set of 5 reps at 80% 1RM
  • 1 set of 8 reps at 70% of 1RM
  • 1 set of 11 reps at 60% of 1RM