WODs August 18th – 24th

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SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

TUESDAY

WOD:

STRENGTH

15 minutes to find a 5 Rep Max Front Squat

CONDITIONING

For Time:

20 Thrusters @ 50%
of 5 Rep Max Front
Squat
200m Run
15 Thrusters
400m Run
10 Thrusters
800m Run

WEDNESDAY

WOD:

STRENGTH

7 x 3 Overhead Squat
7 x 3 Deadlift
Alternate between sets

THURSDAY

WOD:

SKILL

Kipping Pull Ups

CONDITIONING

6 Minute AMRAP
10 Pull Ups
15 Box Jump 24”/20”
-1 Minute Rest-

2 Minute AMRAP
Wall Ball Shots 20/14#

-1 Minute Rest-

6 Minute AMRAP
10 KB Swing 2/1.5
15 Burpees

-1 Minute Rest-

2 Minute AMRAP
Wall Ball Shots 20/14#

FRIDAY

WOD:

STRENGTH

15 minutes to find a 6 Rep Max Back Squat

CONDITIONING

For Time:
30 Pull Ups
50 Push Ups
70 Sit Ups
90 Air Squats

SATURDAY

WOD:

STRENGTH

12 Minutes to find a 2 Rep Max Over Head Press

CONDITIONING

10 Minute AMRAP
1 Push Press @ 2RM Over Head Press
1 Burpee Box Jump 24/20″
3 Push Press @ 2RM Over Head Press
3 Burpee Box Jump 24/20″
5 Push Press @ 2RM Over Head Press
5 Burpee Box Jump 24/20″
7 Push Press @ 2RM Over Head Press
7 Burpee Box Jump 24/20″
9…
9..

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