Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups
20 Rounds for time of:
4 Wallballs
3 Burpees
2 Power Cleans ( Heavy )
1 Muscle up
CrossFit
WOD Tuesday August 11th
Warm up: Shoulder taps / Handstand hold / ring rows
- Accumulate as many reps as possible in 5 minutes of: Seated strict press @ 60% of your best strict press:
2. Accumulate as many reps as possible in 5 minutes of: Pendlay Row @ 60% of you bodyweight or something like that
3. 3 Rounds for time:
15 Thrusters @ 75 / 53
15 Lateral barbell jumps
WOD Monday August 10th
Warm up: Plate raises / Band work / Empty barbell work
- Every minute on the minute for 20 minutes:
Odds: 2 Overhead squats
Evens: 2 Power snatches
2. For time:
50 Pushups
50 Sit ups
50 Air squats
500 Meter run
Partner WOD Saturday August 8th
I go you go you go for 8 Rounds:
1 Snatch or clean and jerk
100″ Sled drag or 10 Cal assault bike
1 Snatch or clean and jerk
*Ascend in weight
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges
- Every minute on the minute for 12 minutes:
Odds: 2 Deadlifts
Evens: Muscle ups
2. For Time:
30, 20, 10
Ring push ups
Medicine ball sit ups ( get a heavy ball )
WOD Thursday August 6th
Warm up: 20 Air squats / 1 minute plank
- Every 3 Minutes for 5 sets:
5 Handstand pushups
1 Minute wall sit
5 Handstand pushups
2. For time:
60 Kettlebell swings
1 minute pullup bar hang
40 Kettlebell jumps
1 minute pullup bar hang
20 Kettlebell jerks ( 10 each side )
1 minute pullup bar hang
WOD Wednesday August 5th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups
For time:
200 Meter run
10 Toes to bar
5 Power clean & jerks @ a weight
200 Meter run
10 Toes to bar
4 Power clean & jerks @ a heavier weight than your first set
200 Meter run
10 Toes to bar
3 Power clean & jerks @ a heavier weight than before
200 Meter run
10 Toes to bar
2 Power clean & jerks @ the weight that is almost the heaviest weight you will lift during this workout
200 Meter run
10 Toes to bar
1 Power clean & jerk @ the heaviest weight you will lift during this workout
WOD Tuesday August 4th
Warm up: Pushups / Dips / Ring rows / Band work
- Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max
2. Accumulate as many strict pullups as possible in 5 minutes
3. For time:
25 Glute ham sit ups
25 Wall balls
25 Sit ups
25 Power wall balls
25 Reverse burpees
25 Medicine ball squats
WOD Monday August 3rd
Warm up: Band work / Empty barbell work
- Every minute on the minute for 20 minutes:
Odds: 2 Overhead squats
Evens: 2 Power snatches
2. 20, 15, 10, 5 reps for time:
Overhead squats @ 75 / 53
Bar facing burpees
Partner WOD Saturday August 1st
Warm up: 500 meter run / 100′ High skips / 100′ Back pedal / 100′ Karaoke
I go you go for 60 Total Rounds
2 Push press
2 Front squats
2 Thrusters
4 Burpees
