Training August 13th – 19th

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 2

Work Sets:

2 set x 2 reps @ 85%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 70%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

*Add load to your assistance exercises over last week.

TUESDAY

8 min of “Mary”:

5 Handstand Pushups

10 Pistols

15 Pullups

-rest 4 min-

8 min of “Cindy”

5 Pullups

10 Pushups

15 Squats

Compare to May 25, 2016

WEDNESDAY

Find a 1 RM Pause Overhead Squat (5-seconds)

-then-

For time:

50 Overhead Squats @ 115/75#

*Every time you drop the bar, run 150 m.

Cutoff: 15 minutes

THURSDAY

Partner WOD

AMRAP 28

In teams of 2: Row for max meters and Clean for max load.

Rules:

One athlete rows while partner Cleans. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Clean and record his one heaviest successful Clean during the interval.

Score is total meters + heaviest Clean from each athlete during each rest interval.

*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start. You will be rushed. You will have to think under fatigue. It won’t be perfect. Make it work and get it done.

FRIDAY

AMRAP 5

6 Box Jump Overs @ 24/20”

3/2 Muscle ups

rest 3 min

AMRAP 5

6 Box Jump Overs

1 Legless Rope Climb

rest 3 min

AMRAP 5

6 Box Jump Overs

10 V-Ups

Scored by total reps–just one number.

SATURDAY

Every 90 seconds for 8 rounds

1st 90 seconds:

1 Back Squat @ heaviest sustainable load

2nd 90 seconds:

Odd Object Zercher Carry @ heaviest sustainable load

3rd 90 seconds:

15/12 calorie row

*Zercher Carry: Rotate between these 3 implements every round: Sandbag, Yoke, and Atlas Stone