Tuesday Aug 8
Part A
E2MOM x 7 -start @ 65% of 1rm C&J
1 Clean + 1 push jerk + 1 split jerk- Keep it touch and go.
As soon as the bar touches the shoulder go into 2nd jerk
Part B
4 rounds for time
6 Cleans 185/125
12 Alt pistols
36 DU’s
Wednesday Aug 9
50-40-30-20-10
Abmat Sit ups
25-20-15-10-5
Deadlifts 175/125
20/15 Cal row after each round
Thursday Aug 10
100 SA walking lunges- 50/arm 1.5/1p
90 Sprawls
80 Alt gorilla rows 1.5/1p
70 KB Swing to press
60 Push ups
50 Step up 24/20
40 Pull ups
30 Alt pistols
20 HSPU
10 Manmakers 40/25 (1 push up- 2 renegade rows-devils press)
**Every 5min complete
5 V-ups
10 ABmat
20 Russian twist
Friday Aug 11
Part A
Complete as many reps in 1min as possible- rest 1min between rounds
4 rounds Squat Snatch
1-95/65
2-115/75
3-125/85
4-135/95
Part B
Partner wod- 1 person rows and the other burpees- accumulate reps for score
3 x 6min rounds
Min1-20sec cal row:40sec rest
Min 2-20sec burpees:20sec rest
Min 3-30sec cal row :30sec rest
Min 4-30sec burpees:30sec rest
Min 5-40sec cal row:20sec rest
Min 6 40sec burpees:20sec rest
rest 2min after each round
Saturday Aug 12
Part A
15 min Mobility- class choice
Part B
1000m row
then 5 rounds
20 Pull ups
7 Sh2Oh 155/105
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