Thursday – 9/1/22

WOD
For Time: (if scaling, scale to be able to add weight throughout)
2 Rounds of:
1 Push Jerk + Split Jerk (95/75)
2 Rounds of:
Clean + Jerk (105/85)
2 Rounds of:
Clean + Front Squat + Jerk (115/95)
2 Rounds of:
Clean + Front Squat + Jerk (125/105)
2 Rounds of:
Clean + Front Squat + Jerk (135/115)
5 Rounds of:
Clean + 2 Front Squats (135/115)

Endurance
A: 8 minute EMOM of:
2 Burpees
5 Slam balls
B: For Time:
200m Row
200m Run
50 Air Squats
10 Push-ups
300m Row
300m Run
50 Air Squats
10 Push-ups
200m Row
200m Run

Wednesday – 8/31/22

3 Rounds – complete as fast as possible:
20 Wall balls (20/14 – 12/11)
6 Alternating KB Cleans (53/35)

– Rest 4 minutes between each round
– Do not work longer than 2 minutes to complete the work

Tuesday – 8/30/22

A: Tempo Pause Squats 5×3 @ 35%
10″ Down + 10″ in bottom of squat

B: Staggered Romanian Deadlifts 4x(10/10) @30% of your regular deadlift

C: 5 rounds for time of:
3 push-ups (Rx+ deficit push up 2”)
15 KB swings

Monday – 8/29/22

A: Every 2 minutes on the minute: complete full 2 rounds then rest remaining time and move to next couplet.

Min 1-2:
2 Rounds of
15 Abmat Sit-Ups
10 Burpees

Min 3-4:
2 Rounds of
10 Ring Rows
15 Deadlifts (95/65)

Min 5-7:
2 Rounds of
10 Push-Ups
5 Power Cleans (95/65)

Min 8-10:
2 Rounds of
15 Double Unders
10 Push Press (95/65)

B. Rest 2 min

5 minute AMRAP of:
10 Burpees Over the Bar
10 Clean & Jerks 95/65
10 Double Unders

Saturday – 8/27/22

A: Clean Clinic

B: Open 11.5
20-minute AMRAP of:
5 Power Cleans (145/105)
10 Toes to Bar
15 Wall Balls (20/14 – 10/9)

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