Week of August 13

Week of Aug 13, 2018

Week 4 of 4 of Strength Set - Last week for this set! Get after it!

Monday:

Strength: Front Squat 8-6-4-2
WOD: 3 rounds
15 KBS (24/16)
20 OH Lunge
30 Cal Row
Fitness:
15 KBS (16/8)
20 Lunges
20 Cal row

Tuesday:

Strength: Push Jerk 8–6-4-2
WOD:
1000m row
1km run
1000m row
Fitness:
500m row
500m run
500m row

Wednesday:

Strength: Thruster 5x3
WOD: EMOM 12
Min 1 - 1 Squat Snatch & 5 OHS
Min 2 - 3 Bar MU (RX+ or 3 C2B Pull-ups (RX)
Fitness:
Min 1 - 1 Squat Clean & 5 Front Squats
Min 2 - 3 Pull-ups or 6 Ring Pulls

Thursday:

Strength: Hang Power Clean 5x3
WOD: AMRAP 10
250m row
15 Pushups
rest 3min
AMRAP 10
200m run
20 Air Squats

Friday:

Strength: Bench 8-6-4-2 / Bent over row w DB 5x10
WOD:
9 Thrusters (95/65)
1 Rope climb
15 Thrusters
2 Rope climbs
21 Thrusters
3 Rope climbs
27 Thrusters
4 Rope climbs
Fitness:
9 Thrusters (65/45)
3 pull-ups
15 Thrusters
6 pull-ups
21 Thrusters
9 pull-ups
27 Thrusters
12 pull-ups

Saturday: Track workout at Preston High School - 9am!!

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