Monday 8/27 Skill:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
WOD:
For Time
20-18-16-14-12
KB Swings
Alt KB Goblet Reverse Lunge
Score is rounds completed/time
Tuesday 8/28 Skill:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Hollow Hold x 60 seconds
WOD
Two rounds for time of:
25/20 Calorie AAB
800 Meter Run
12 Strict Pull-Ups
Score is rounds completed/time
Wednesday 8/29 Strength:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Box Dips x 10-12 reps @ 1111
Station 4 – Plank x 45 seconds
WOD:
9 min ARMAP
6 Burpees
12 Dumbbell Push Press
18 Sit Ups
Score is weight/rounds + reps
Thursday 8/30 Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 30 seconds each side
WOD:
Five rounds for time of:
25 Jump Ropes
10 Jumping Lunges
25 Jump Ropes
10 Air Squats
Score is rounds completed/time
Friday 8/31 Strength:
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 2020
Rest 45 seconds
Russian Twist x 20 reps
Rest 45 seconds
Partner WOD
3 Rounds
P1: 500/400m Row
P2: Max Unbroken Set of Wall Balls
