Friday – 8/7/20

8 Rounds
Each round = 3 complexes
1 Complex = 2 Hang Power cleans + 1 Front Squat + Jerk

Rules = You complete 3 complexes without letting go of the bar, for every drop/rest within a round you complete 5 burpees at the end of that round. You can rest as much as needed between rounds.

(Add weight to each round)

Thursday – 8/6/20

A: 3 min AMRAP of:
10 Renegade Row (5/5)
10 Abmat Sit-ups

Rest 3 minutes

B: 5 min AMRAP of:
200m Run
20 KB snatches (45/25)

Rest 3 minutes

10 min AMRAP of:
400m Row
20 KB Sumo Deadlifts

Wednesday – 8/5/20

A: Tabata Back Squat (8 rounds of 20sec work, 10sec rest)(105/85)

B: Complete 3 full cycles of each – circuit style 40 sec on, 15 sec station change (2 people per station)
– Wall balls (use the sides of the roll-up door)
– Dumbbell Push presses
– Kettlebell swings
– Rowing

C: Tabata Planks (8 rounds of 20-sec work, 10-sec rest)

Tuesday – 8/4/20

A: 30 Minute Snatch Clinic

B: 3 Rounds for time of (use the same DB for the whole WOD)
– 100m Dumbbell overhead carry (1 DB only)
– 15 DB Ground to Overhead
– 15 Windmills (15 per side)

Monday – 8/3/20

A: 10 Minute Double-under Practice.

B: EMOM for 8 Minutes: 4 Push-ups, 4 Push Presses (95/65)

C: EMOM for 10 Minutes: 2 Hang Power Clean, 2 split Jerks