WOD

August 28 - 03

Monday

August 28, 2017

Pause Front Squat

3×6 @ 90% of 10RM (or 2.5-5lbs more)

Tempo: 13X1

AMRAP 10

5 Hang Power Clean (165/115)

10 Box Jump 30/24

15 Toes to Bar

Tuesday

August 29, 2017

4 RFT

25 Push Press (95/65)

50 Cal Row

100 Double Unders

30-Minute Cap

Wednesday

August 30, 2017

For Time:

800m Run

30 Overhead Squats (135/95)

30 Chest to Bar Pull Ups

400m Run

15 Overhead Squats (135/95)

15 Chest to Bar Pull Ups

20-Minute Cap

Thursday

August 31, 2017

10 Rounds For Time

15 Wall Ball (30/20)

50 Double Unders

15 Wall Ball (30/20)

Alternating rounds (5 Rounds Each)

25-Minute Cap

Friday

September 1, 2017

3 Position Power Clean

15-Minutes

Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dip

10-Minute Cap

Saturday

September 2, 2017

Daniel

For Time

50 Pull-ups

Run, 400 m

21 Thrusters, 95/65

Run, 800 m

21 Thrusters, 95/65

Run, 400 m

50 Pull-ups

25-Minute Cap

Sunday

September 3, 2017

Warm Up

10 Minutes for quality

Row: 250M @ medium pace with damper on 3 or below

Supinated Grip Bar Hang: 20 seconds

1 Arm Suitcase Deadlift: x 10 each arm @ light to moderate weight

Push Up Shoulder Tap: x 10 per arm

AMRAP 9

9 Kettle-bell Swing (53/35)

9 Burpees

9 Kettle-bell Swing (53/35)

9 Box Jumps, 24/20









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