Monday August 9th
Part A
Strict press
3 rounds
7 top half
7 Bottom half
7 Full range
Part B
3 rounds
8 Glutes elevated DB Narrow chest press
25ft seated hand over hand sled pulls
50 FT Duo KB front rack carry
Part C
Helen
3 rounds
400m run
21 KBS 1.5/1p
12 Pull ups
Tuesday August 10th
Part A
5 rounds
1 Cluster +
2 Thrusters
* add load from last week
Part B
6min EMOM @ 60% of above
1min- 12 thrusters
2min-10 thrusters
3min- 6 thrusters
4min- 12 thrusters
5min- 10 thrusters
6min- 6 thrusters
Part C
E2MOM x 8
Row 12/10 cal
Run 200m
Wednesday August 11th
Part A
POPEYE
3 rounds-no breaking until end of round
30 curls 25/15
30 Strict press
30 Laterals
30 Hammer curls
30 Upright row
30 Push press
30 Curls
Rest 1min
Part B
Benchmark- record time
21-15-9
Burpees
KB swing 1.75/1.25
Thursday August 12th
Part A
Back squat 8-4-8-4-8-4
Weight for sets of 8 reps stays the same. Sets of 4 reps increase with each round
Part B
Partner WOD- you go, I go
21 Front squats 95/65
21 Pull ups
21 SDLHP 95/65
21 Push ups
21 Push press 95/65
21 Wall climbs
21 Squat cleans 95/65
21 Burpees
21 BB-complex=
P clean-1 R + L lunge + 1 push press 95/65
21 T2B
21 DU's
21 P snatch 95/65
21 Broad Jumps
21 WBS 20/14
21 Box Jumps 24/20
21 Cal row
21 OH squats 95/65
21 KB swings 1.5/1p
21 KB snatches 1.5/1p
21 KB Taters - swing-flip KB + squat 1.5/1p
21 Thrusters 95/65
25min time cap
Friday August 13th
Part A
Every 90sec x 6
1 Hang P snatch
1 Hang squat snatch
All sets at 70%
Part B
OHS Positioning
5 x 1
5sec down, 5 sec bottom, 5sec up
Part C
AMRAP 2min x 6
5 dips
10 Pull ups
20 Alt Jump lunges
max snatch 135/95
in remainder of time
Rest 1min
Saturday August 14th
Part A
4 rounds for quality
6 tire flips
8 Sledgehammers
50m Farmers carry AHAP
Part B
Weekly run
800m run 2min rest x 4
200m run 1min rest x 6
OR BEAR COMPLEX
5 Rounds
Complete 7 unbroken sets
1 P clean
1 Front Squat
1 Push press
1 Back squat
1 Push press
Rest as needed after 7 sets
max weight completed for full round is your score
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