AUGUST 2020
 

1 AUGUST 2020

WOD - For Time

30 V-Ups

400m Run/500m Row

15 Squat Snatch @60/40k

40 BF Situps

15 Squat Snatch

400m Run/500m Row

30 V-Ups

Scaling Options Available

​

3 AUGUST 2020

STRENGTH - Pulls

1RM Strict

​

WOD - 5 Rounds For Time (20 Min CAP)

10 Burpees

12 Power Clean @65/45k

14 Box Jump On & Over @20/24"

Scaling Options Available

​

4 AUGUST 2020

ACCESSORY -

Hanging Lat. Retractions

DB Laying Lat. Press

Bent Over Ret. Hands Prone to Supine

​

WOD - 4 Rounds For Time

400m Run / 500m Row

3 Rope Climbs

7 Squat Snatch @55/35k

Scaling Options Available

​

5 AUGUST 2020

STRENGTH - Back Squat

1RM

WOD - For Time

BUY IN - 50 DBL Unders / 100 Skips

10-8-6-4-2 

HSPU

Box Jumps

DB Renegade Rows (ea) @1 x 17.5/12.5k

Alt Lunges (ea)

BUY OUT - 50 DBL Unders / 100 Skips

Scaling Options Available

​

6 AUGUST 2020

WOD - E2MOM DEATH BY ...

3 Muscle Ups 4 Wall Balls @9/6k

3 Muscle Ups 8 Wall Balls 

Etc adding 4 Wall Balls each 2 Minutes

Then

1k Run/1250m Row

Scaling Options Available

​

7 AUGUST 2020

STRENGTH - Squat Snatch

5 reps @75%, 4 Reps @85%, 3 Reps @95%

​

WOD - 16 Min AMRAP

10 BB Landmines @60/40k

10 BB Bent over Row

10 Burpees

100m KB/DB Suitcase Carry @24/16 or 25/15k

Scaling Options Available

​

8 AUGUST 2020

WOD - 1/2-ish ANDY For Time

25 Thrusters @55/35k

50 Box Jumps @24"

75 Dedlifts

2.4k Run/3k Row

Scaling Options Available