WOD:
5 Rounds for Time
24 KB Swings 53/35
12 Alt KB Goblet Reverse Lunge
12 Box Jumps 24/20
Score is weight/time
Tuesday 8/21 - Low Fuel Skill:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 8 to 10 Strict Pull Ups (Rx+ 4 to 8 Muscle Ups)
Station 2 – 50-75 Foot Handstand Walk
Station 3 – L-Sit x 60 seconds
WOD:
2 Rounds for Time
20/15 Calorie AAB
800 Meter Run
20 Pull-Ups
Score is rounds completed/time
Wednesday 8/22 - Kraken Strength:
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps
WOD:
3 Rounds of
4 min AMRAP
500/400m Row
Max Single Arm DB OH Squat in remaing time
Rest 2 minutes
Score is weight/number of reps
Thursday 8/23 - Mad Max Strength:
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 70 - 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
WOD:
9 min AMRAP
6 HSPU
9 Burpees
12 Toes to Bar
Score is weight/rounds + reps
Friday 8/24 - Power Snatch Kids Oly:
Every two minutes, for 6 minutes (3 sets):
2 Snacth Pulls + 1 Power Snatch @ 60-70%
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Power Snatch @ 80-90%
WOD:
5 Rounds for Time
3 Power Cleans 115/75
6 Front Squats 115/75
12 Alt Front Rack Lunges 115/75
Score is weight/time
Saturday 8/25 - Decisions, decisions, decisions Partner WOD:
30 min AMRAP
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
*Option 1) Teammates will alternate every movement. Partner 1 does 50 Air Squats, Partner 2 does 40 KB Swings, Partner 1 does 30 Shoulder to Overhead, etc, etc, etc, until 30 minutes is up
