Monday Aug 9 - Saturday Aug 14, 2021

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