Monday 8/21/17
Weighted Pull Up
3-3-3-3-3
then,
7min AMRAP
40 DUs
7 OHS 135/95lbs
-rest 3min-
7min AMRAP
40 DUs
7 Dead Lifts 135/95lbs
Tuesday 8/22/17
3-3-3-3-3
then,
3 Rounds for max reps
1min hip extensions
1min wall facing shoulder taps
1min box jump 24/20″
1min burpees
1min rest
Wednesday 8/23/17
Strict BB Press
3-3-3-3-3
then,
3 Rounds for time:
400m Run
50 air squats
7 MUs
10 hang power cleans 135/95lbs
*22min Time Cap*
Thursday 8/24/17
Partner WOD
20min AMRAP
10 Shoulder to Overhead 135/95lbs
20 TTBs
30 DUs
*Split the work however you like, but only one partner may work at a time.
Friday 8/25/17
Back Squat
3-3-3-3-3-3-3
then,
9-15-21
Front Squat 95/65lbs
Hang Power Clean 95/65lbs
*Perform 4 Rope climbs between each set for a total of 8 during the wod
Saturday 8/26/17
Partner WOD
For time:
“Karen” full of “Grace”
3 Rounds
50 WBs 20/14lbs
10 Clean and Jerks 135/95lbs
+ (Go right into the next part)
2 Rounds
400m Run together
40 Burpees
40 Alt DB Snatch 50/35lbs
*Partners may split the work however they like.
Sunday 8/27/17
1PM and 3PM Classes
7min AMRAP
8 Pistols
Rest 2min
7min AMRAP
100ft Double Plate carry 45/25lbs (one in each hand)
8 OH Plate Lunges 45/25lbs
Rest 2min
7min AMRAP
8 Front Rack Lunges 75/55lbs
8 Dead Lifts 75/55lbs
Comp Class
“Annabel+” (Annie + Isabel)
50 DUs
50 Sit Ups
8 Power Snatches 135/95lbs
40 DUs
40 Sit ups
8 Power Snatches
30…
30…
*Finish on 10 Sit ups w/8 Power Snatches between each set for a total of 32 Power Snatches