Aug 6-11, 2019

Aug 6

Deadlift

6×3

**Add load or fortify form from last week

Back Rack Reverse Lunges

3×8 (non-alternating)

**Add load or fortify form from last week

Aug 7

OTM – 5 min

Handstand Pushups

**We will be spending a few weeks building the ability to cycle reps, this week try to leave 2-3 reps in reserve. Reps do not need to be the same across all sets, but try not to go to failure.

OTM – 2 min

Handstand Holds

**Build time. Not to failure.

For Time

2 Rounds Bergeron Beep Test

7 Thrusters (75#/55#)

7 Pullups

7 Burpees

400m Run

2 Rounds Bergeron Beep Test

Aug 8

Partner WOD

3 Rounds

Alternate:

On 4 min clock:

600/550/500m Row (m/m, m/f, f/f)

8 Burpees over Rower

On 4 min clock:

120 Double Unders

40 DB Snatch (50#/35#)

**Score the slowest time across all 3 rounds for each couplet

Aug 9

In 6 min:

Find 3RM Hang Power Clean

R2

In 6 min:

Find 3RM Push Jerk (from rig)

R2

AMRAP 11

21 KB Swings (53#/35#)

14 KB Goblet Squats (53#/35#)

7 Push Press (95#/65#)

Aug 10

Buy In:

800m Run

27-21-15-9

Wall Balls (20#/14#)

Box Jumps (24″/20″)

**Complete 5 burpees after each switch in movement.

Aug 11

AMRAP 23

100m Farmer’s Carry (53’s/35’s)

40 Double Unders

30 DB Bench Press (50’s/35’s)

20 Toes to bar

 

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