Friday 8-10-18

Strength
In 15:00:
Deadlift
Heavy Set of 10

W.O.D.
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Farmer's Hold Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

Thursday 8-9-18

W.O.D.
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Accessory
Not For Time:
3×8 Glute Ham Raises
50 Weighted Sit-ups

Wednesday 8-8-18

W.O.D.
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 8-7-18

W.O.D.
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

*No rest between rounds

Monday 8-6-18

Strength
In 15:00:
Power Snatch

(Heavy Single)

W.O.D.
“Randy”
For Time:
75 Power Snatches (75/55)

Accessory
Bar Muscle-Ups
5 Sets of 35% Best Set
Rest as needed

Friday 8-3-18

Strength
Power Clean + Front Squat + Push Jerk
15:00 to Build to a Heavy Complex

W.O.D.
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Thursday 8-2-18

W.O.D.
Teams of 2
AMRAP 25:
50 Meter Farmer's Carry (53/35)
100 Meter Plate Run (25/15)
200 Meter Run

Alternate full rounds w/ partner

Accessory
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups