Monday 8/16
“Strength”
Jerk Balance
5×5 @ 45-50%+
15:00 Clock
“Conditioning”
12 AMRAP
5 Curtis P’s (95/65)
10 Lateral Burpees Over Bar
1 CP = 1 Power Clean, 1 Lunge L, 1 Lunge R, 1 Push Press
Silver: 75/55
Bronze: 45/35, 3 CP/8 burpees
“Finisher”
100 flutter kicks
(hold a hollow position)
Tuesday 8/17
“Strength”
2 Snatch Pull + 1 Power Snatch
75% of 1 RM Snatch
15:00 Clock
“Conditioning”
5 Rounds:
5.5.5 Toes To Bar
25ft. Handstand Walk
15 Wall Balls (20/14)
Silver: 3 Wall Walks (14/10)
Bronze: 2 Wall Walks, 10 Wall Balls, (10/8)
(each round you complete 15 T2B by breaking them up in quick sets of 5)
Time Cap: 20min
Wednesday 8/18
“Conditioning”
Partner WOD
20 min AMRAP
10 Russian KBS (70/53)
40 Double Unders (80 singles)
10 Box Jumps Overs (24/20″)
*trade movements
Rest 5:00
Bike Sprints
8 sets:
1:00 Max Calories
Trade every minute
*each partner should have 4 done at the end
Silver: 95/65
Bronze: 65/45
“Finisher”
Plank
3x 1:00 work/ 1:00 rest
Thursday 8/19
“Strength”
2 Behind the Neck Push Jerk + 2 OHS
5×1 @ 75%
15:00 Clock
“Conditioning”
4 sets
3min
250m Row Sprint
-in time remaining AMRAP:
8 Hang Power Snatches (75/55)
8 HR Push-Ups
rest 1:00
Silver: 65/45
Bronze: 45/35
Friday 8/20
“Strength”
2 Clean Pull + 1 Clean
@75-80% 1 RM Clean
15:00 Clock
“Conditioning”
Nasty Girls
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Silver: 12 C2B, (115/75)
Bronze: 12 Pull-Ups, 75/55
Time Cap: 15min
Saturday 8/21
“Conditioning”
For Time:
Every 5:00 for 30:00
400m run
10 Dumbbell Thrusters (40/25)
20 Sit-Ups
