Strength
Back Squat 1x4
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that's challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)
WOD
FOR TIME
50-40-30-20-10
Wall Ball 20#/14#
Push-Ups
WOD
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
Strength
15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)
Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
Victor martinez
Strength
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
WOD
"STRICT CINDY"
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
Strength
"AUGUST MONTHLY CHALLENGE"
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155#/95#
Independence - 135#/85#
Liberty - 115#/75#
WOD
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans 155#/105#
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
