8.5 - 8.11

Monday

2k Trial Time Row


Post Wod Strength

6 Rounds with a Partner

“I go you go”


8 Bench Press @75%

12 Bent Over Barbell Rows

15 TTB

-2 min Rest-



Tuesday

Back Squat wave 

Every 3 min for 7 sets

8 6 4 2 4 6 8

75% 85% 90% 95% 


Metcon

4 Rounds 15 DB Thrusters (on outside mats)

Street sled Push 

-3 min Rest-


Wednesday 

Metcon 

7 Rounds 

Every 3 min 

25/20 Cal Row

10 Burpees

Max Hang Cleans with a partner in Remaining Time

 (rest of the Work is done individually) 

-1 Min Rest between rounds-


Round 1/2 185/125

Round 3/4 155/105

Round 5/6 135/95

Round 7 95/65


Accessory Work 

50 Weighted Sit Ups (weight behind head)


Thursday

4 Working Sets

Weighted Dips x3 Reps

15 Weighted Sit Up


SPRINT For Time

150 DU 

66 S2OH 35/20

150 DU 


  • DU can be swapped for 50 Pogo Hops


Accessory Work


Friday

Every 3 Min for 6 Rounds

15/10 Calories

12 DL

9 Hang Power Clean

6 Lunges 

*go lighter than last week let’s move fast*


Accessory

50 Banded Hamstring Curls

50 Russian Swings

50 Banded Hamstring Curls


Saturday 

600m Run

200/150 Calories  

400m Farmers Carry

200/150 Calories 

600m Run


*Bike Ski Row for Calories*

*40 Min Cap*


Sunday

Solo WOD

3 Rounds

75/60 Calories

1 Mile run

100 Double Unders