WODs August 10th – 16th

Eric H

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

 STRENGTH:

Snatch
15 min EMOM:
1st min: PR-30lb
2nd min: PR-25lb
3rd min: PR-20lb
4th min: PR-15lb
5th min: PR-10lb
Repeat 3 times

-then-

In 10 min find a 3RM Snatch Grip Deadlift

TUESDAY

WOD:

STRENGTH:

Front Squat
3×10 @ 60, 65, 70%

2009 CrossFit Games Event 7
8 min AMRAP:
4 Paralette Handstand Pushup
8 Kettlebell Swings (2/1.5 pd)
12 GHD Situps

*Jason Khalipa 152 reps, Annie Thorisdotir 86 reps

WEDNESDAY

WOD:

CONDITIONING:

“Rahoi”
12 min AMRAP:
12 Box Jumps
6 Thrusters @ 95/65
6 Bar Facing Burpees

STRENGTH:

4 rounds (not for time):
12 Pendlay Rows
12 partner Slamball Twists (each side)

THURSDAY

WOD:

STRENGTH/CONDITIONING:

7 rounds:
In 2 minutes
Run 150 meters
AMRAP Overhead Squats @ 135/95

-Rest 2 minutes-

*Scored by total OHS completed

FRIDAY

WOD:

SKILL:

Instruction and practice on deficit Handstand Pushup and Kipping Chest to Bar Pullups

15 min EMOM:
1st min: 40 seconds of deficit Handstand Push-Ups (4”/2”)
2nd min:12 Chest to Bar Pullups
3rd min: 4 Deadlifts @ heavy (don’t go over 70%)

SATURDAY

WOD:

“Log Biathlon”
For 30 min:
Each team will break into two groups: A & B.
Group A: Each athlete Rows 25/20 calories
Group B: Perform as many 200m Log Carries as possible

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