Training: 5th-11th August

MONDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Clean & Jerk

WOD:

AMRAP in 11mins of:

25 Toes to Bar

50 Double Unders

13 Squat Cleans, 70kg (50kg)

Rx’d + = 85kg (55kg)

Rx’d - = 60kg (40kg)

Post results to comments.

……………………………………….

TUESDAY

Lifting:

Every 90sec for 10 Rounds of:

1 Hang Snatch + 1 Snatch

WOD:

For time: (18min CAP)

Run 800m then,

7 Rounds of:

7 Left Arm DB Hang Clean & Jerks

7 Hand Release Push-ups

7 Right Arm DB Hang Clean & Jerks

Then,

Run 400m

Dumbbell weight: you choose

Post results to comments.

……………………………………….

WEDNESDAY

Strength/Skill:

14mins to complete: 3x4 Overhead Squat- Increase the weight each set

Or

Spend 14 minutes working on any gymnastics movement

WOD:

For time: (14min CAP)

49 Pull-ups

21 Overhead Squats, 60kg (40kg)

Rx’d + = 70kg (50kg)

Rx’d - = 50kg (35kg)

Post results to comments.

……………………………………….

THURSDAY

Strength:

EMOM for 15mins of:

Min 1: 3 Deadlift- Increase the weight each set

Min 2: 5 Bench Press- Increase the weight each set

Min 3: 7 Strict Toes to Bar

WOD:

For time: (17min CAP)

50 Burpees

50 Dumbbell Box Step-ups, you choose the weight

50 Strict HSPU

50 Burpees

Rx’d - = Kipping HSPU

Post results to comments.

……………………………………….

FRIDAY

Strength:

13mins to complete: 3x6 Front Squat- Increase the weight each set (Increase 2-5kg from last week)

WOD: (2 heats)

"Randy"

For time: (10min CAP)

75 Power Snatches, 35kg (25kg)

Post results to comments.

……………………………………….

SATURDAY

Strength:

13mins to complete: 7x1 Push Press- Increase the weight each set

Partner WOD:

AMRAP in 16mins of:

400m Medball Run- both run

40 Medball Cleans, 20lb (14lb)

40 KB Swings, 24kg (16kg)

Rx’d + = Synchro movements

Post results to comments.

……………………………………….

SUNDAY

Rest