WOD’s for the Week of 8/8 to 8/13

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

Warm-up

3 rounds
-10 kettlebell swing (light)
-10 snatch (PVC)
-10 squat

Strength

Any Squat

Conditioning

2 min AMRAP
-air squat

…then…

10 min AMRAP
-5 KB snatch (53/35#) [per arm]
-10 goblet squat (53/35#)

Warm-up

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

Strength

Any Press

Conditioning

5 rounds for time
-30 push-up
-30 sit-up
-30 push press (95/65#)
-30 double under

Warm-up

60 seconds of each MetCon movement

Strength

Any Pull

Conditioning

6 round circuit (60s/move)
-sledge swings (alt. arms every 3 swings)
-clean (95/65#)
-pull-up
-kettlebell swing (53/35#)
-row (calories)
-deadlift (135/95#)

Warm-up

3 rounds
-10 press (PVC)
-10 squat
-10 ring row

Strength

Any Squat

Conditioning

“Mary”

20 min AMRAP
-5 Handstand push-up
-10 Pistol squat (alt. legs)
-15 Pull-up

Warm-up

3 rounds
-5 clean (45/35#)
-10 kettlebell swing
-20 double under

Strength

Any Pull

Conditioning

3 rounds
-20 clean & jerk (95/65#)
-20 KB sit-up (53/35#)

Warm-up

3 rounds
-10 press (PVC)
-10 push-up
-run 200m

Strength

Any Press

Conditioning

16 min Ladder
-Burpee (CTD)
-Handstand push-up
-Wall Ball

Start at 1 rep and add 1 every round

Strength – All Days

20 minutes to establish one or more 1RM lifts