Training August 7th – 13th

climb

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Find a 8 RM Push Press

-then-

EMOM 5

8 Push Presses @ 70% of 8RM

-then-

For time:

30 Power Cleans @ 185/125 lb

*15 min time cap. If you can do even one power clean at the Rx load, you will use the Rx load and record total reps completed in the 15 min.

TUESDAY

In 7 minutes

Run 800m

AMRAP Jumping Lateral Air Squats in remaining time

In 5 minutes

Run 400m

AMRAP Ring Rows or Bar Rows in remaining time

In 5 minutes

Run 400 m

AMRAP Jumping Lateral Air Squats in remaining time

*Scored by total reps completed after runs.

WEDNESDAY

EMOM 28 min

1st min: Inverted Hang to Back Lever

2nd min: 8 GHRs

3rd min: ME Handstand Walk

4th min: ME L-sit hold

THURSDAY

Every 40 seconds for 15 rounds

1 Deficit Handstand Pushup (or scaled version)

*Start easy and work towards a tougher and tougher deficit HSPU as you progress.

-then-

Conditioning:

10-9-8-…-1

Box jumps @28”/24”

CTB pullups

Handstand pushups

*25 min cutoff

*All box jumps are step-down

*Compare to Jan. 20th 2015

FRIDAY

5-5-5-5-5

Back Squat

Cash Out: Zercher carry a heavy sandbag 200 m.

SATURDAY

Viking Raid!!

*Come in and plan to get wet and sweaty*

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