Wednesday 08/05/2020

Strength
Barbell Complex
Build to a Heavy Complex: 
2 Power Cleans 
2 Front Squats 
2 Push Jerks

WOD
"Snickers"
For Time:
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95#/65#

Tuesday 08/04/2020

WOD
"Goodie Bag"
For Time: 
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Meter Med Ball Run (20#/14#)
40 Med Ball Box Step-ups (20#/14#) (24"/20")
50/35 Calorie Assault Bike
800 Meter Run

Monday 08/03/2020

WOD
"Catch & Release"
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups (sub 15 Hand Release Push Ups)
9 Deadlifts 225#/155#

*Score is your slowest time

Saturday 08/01/2020

WOD
"Heartburn"
In Teams of 2:
For Time: 
1 Mile Run
10 Rounds of "Bergeron Beep Test" 75#/55#

1 Round of "Bergeron Beep Test”: 
7 Thrusters
7 Pull-ups
7 Burpees
*Both athletes run the mile. Both athletes must be inside before work can start inside. Athletes take turns doing full rounds.