Wednesday 08/18/2021

WOD
AMRAP x 20 MINUTES
5 Box Jumps 30"/24"
10 Hand Release Push-Ups
15 Sit-Ups*

(Score is Rounds + Reps)

Finisher 
FOR TIME
100 DB Heel Taps
(Score is Time)

Tuesday 08/17/2021

Strength
Shoulder Press
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)

WOD
4 SETS
ON A 2:30 RUNNING CLOCK...
12 Up-Downs
8 Push Jerks 155#/105#
Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-
(Score is Calorie Reps)

Monday 08/16/2021

WOD
FOR TIME
20 Toes to Bar
800m Run
20 Toes to Bar
40 DB Box Step-Overs 50#/35# | 24"/20"
20 Toes to Bar
800m Run
20 Toes to Bar

Cool Down
FOR RECOVERY
2:00 Plantar Smash
3:00 Foam Roll Lats
(No Measure)

Saturday 08/13/2021

WOD
IN TEAMS OF 2...
3 SETS
ON A 6:00 RUNNING CLOCK...
18 Power Snatch 95#/65#
18 Partner Push-Ups**
Max Meter Row in Remaining Time...

-Rest 1:30 b/t Sets-
*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.
**Partner Push-Up is performed together, high fiving at the top of the Push-Up.
(Score is Total Meters)