Monday 8/21/17 – Sunday 8/27/17

Monday 8/21/17

Weighted Pull Up



7min AMRAP

40 DUs

7 OHS 135/95lbs

-rest 3min-

7min AMRAP

40 DUs

7 Dead Lifts 135/95lbs


Tuesday 8/22/17

Snatch Grip Dead Lift



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 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




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

8 Renegade Rows 45/25lbs

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



*Finish on 10 Sit ups w/8 Power Snatches between each set for a total of 32 Power Snatches