Training August 12th – 18th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Post-Cycle Test Max Pullups

-then-

“Diane”

21-15-9

Deadlift @ 225/155#

Handstand Pushups @ 2018 Open Standard

*Time cap: 12 min

TUESDAY

Pre-Cycle Test 1RM Back Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Back Squat

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E3MOM for 6 Rounds

1 Back Squat

Work up to a max.

-then-

2×12 (each leg)

Dumbbell Step-Ups @ As Heavy as Possible

*Use a 18-24” box, depending on your height.

WEDNESDAY

Find a 1RM Snatch

-then-

“Nancy”

5 Rounds:

400m Run

15 Overhead Squats @ 95/65#

*Time Cap: 25 min

THURSDAY

Thursday Skill Day

EMOM 12

1st min: 5 GHD Situps + 10 Hip Extensions

2nd min: 1 Legless Rope Climb

3rd min: 40 Double-unders

-then-

Finisher:

1-2-3-4-5-6-7-8-9-10

Front Squats @ 65/55 lb

2×40’ Shuttle Sprint between each round

*Time Cap: 5 min

FRIDAY

“Kev”

With a partner, complete as many rounds as possible in 26 minutes of:

6 Deadlifts each @ 315/205#

9 Bar-Facing burpees, synchronized

9 Bar Muscle Ups, each

55 ft Partner Barbell Carry @315/205#

SATURDAY

“Zool”

Teams of 3

AMRAP 7:

50 Bench [email protected] 135/85 #

50 Bench Press @ 155/105 #

AMRAP Bench Press @ 185/125 # (reps for score)

rest 3 minutes

AMRAP 7:

50 Hang Cleans @ 115/75 #

50 Hang Cleans @ 135/85 #

AMRAP Hang Cleans @ 155/105 # (reps for score)

rest 3 minutes

AMRAP 7:

50 Power Snatch @ 95/65 #

50 Power Snatch @ 115/75 #

AMRAP Power Snatch @ 135/85 # (reps for score)

*Scored by total reps of Bench Press at the heaviest load +Hang Cleans at the heaviest load + Power Snatch at the heaviest load

*Weight changes done on the clock. Same gender teams get one barbell per team. Mixed gender teams get two barbells per team.