WOD’s for the Week of 8/29 to 9/3

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

Warm-up

10 min AMRAP
-5 squat
-5 press (PVC)
-run 200m

Part 1

Back Squat
-2 x 5 @ bar
-6-5-4 reps @ 40-60-80% working weight
-4-5-6 reps @ 100-90-80% working weight

Part 2

Overhead Press
-as above

Part 3

10 min AMRAP
-5 OHS (75/45#)
-5 push press
-20 double under

Warm-up

10 min AMRAP
-5 chin-up
-5 sit-up
-10 double under

Part 1

Deadlift
-2 x 5 @ bar
-6-5-4 reps @ 40-60-80% working weight
-4-5-6 reps @ 100-90-80% working weight

Part 2

5 rounds for time
-run 400m
-15 SDHP (95/65#)

Warm-up

5 min AMRAP
-5 push-up
-5 squat

Part 1

Front Squat
-2 x 5 @ bar
-6-5-4 reps @ 40-60-80% working weight
-4-5-6 reps @ 100-90-80% working weight

Part 2

Bench Press
– as above

Part 3

15 min AMRAP
-10 sit-up (20/14#)
-20 wall ball

Warm-up

8 min AMRAP
-5 pull-up
-5 sit-up
-run 200m

Part 1

Power Clean
-2 x 5 @ bar
-6-5-4 reps @ 40-60-80% working weight
-4-5-6 reps @ 100-90-80% working weight

Part 2

4 rounds for time
-10 hang power clean
-10 toes to bar
-50 double under

M: 75/95/115/135#
F: 45/60/75/95#

Warm-up

7 min AMRAP
-5 push press (PVC)
-5 squat
-10 double under

Part 1

Back Squat
-2 x 5 @ bar
-6-5-4 reps @ 40-60-80% working weight
-4-5-6 reps @ 100-90-80% working weight

Part 2

Push Press
-as above

Part 3

3 rounds for time
-30 OHS (95/65#)
-60 double under

Warm-up

8 min AMRAP
-5 chin-up
-5 sit-up

Part 1

5-10-15-20-25-30-25-20-15-10-5 reps
-chin-up
-sit-up (20/14#)

Strength – All Days

Work based on each individual day