Monday Aug 14 - Saturday Aug 19, 2023

Monday Aug 14

Part A

Every 90 sec for 12min 1 clean + 2 front squats-adding load as you go

Part B

6min EMOM                                 
3 push press- 80% of 1 RM

Part C

Megan                                          
21-15-9                                        
Burpees                                             
KB swings 1.5/1p                    
DU’s

Tuesday Aug 15

Part A

EMOM x 10                                  
3 Deadlifts @60%

Part B

4 rounds                                                            
18 FR Lunges 125/85                                                    
18 GHD                                    
36 DU's

Wednesday Aug 16

Part A

EMOM x 6                                            
4 Thrusters - start at 60% of 1rm -adding load as you go

Part B

1 round AMAP unbroken thrusters 65/45

Part C

12min AMRAP
12 Alt Step-ups 24/20
6 Box Jumps 24/20
1 round of DT 155/105               
12 Deadlift                                          
9 HP cleans                                         
6 Sh2Oh 

Thursday Aug 17

0-5min                              
1000m row                                             
10 Pull ups                                      
5-10min                                       
75 wallballs 20/14                                          
10 HSPU                                                   
10-15min                                                           
50 Alt DB Snatch 50/35                                                
10 Dips                                                      
15-20min                                                       
25 Box Jump 24/20                              
10 Pistols                                                              
20-25min                                                    
50 Gr2OH with plate 45/25                                                   
10 dips                                                                  
25-30min                                                  
75 OH walking Lunges 45/25                                                           
10 HSPU                                                              
30-35min                                                                  
800m run                                                
10 pull ups   
                                      
Friday Aug 18

Part A

Snatch                               
5 at 70%                                     
4 at 75%                                
3 at 80%                               
2 at 85%                              
1 at 90% x 3 singles    
90 sec rest in between

Part B

1min AMRAP power snatch at 70% of 1RM 

Part C

18min AMRAP                                                       
6 SDLHP 135/95                       
12 HSPU                                                                       
6 OH squat 135/95                                              
12 T2B        
             
Saturday Aug 19

Partner WOD                            
800m Run + 50 Goblet squats 1.5/1p
                                               
10 rope climbs- alt -you go, I go                                                                         
50 SDLHP 115/75                  
10 rope climbs- alt -you go, I go
                                   
800m Run + 50 Goblet squats 
                                               
One partner runs 800m
while the other completes 50 Goblet Squats- then switch                                                 
Partners alternate 10 rope climbs then
complete 50 SDLHP in a you go I go fashion