WODS 8/12/24

Monday 8/12

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
8 Back Squat @ 65-70%

"CONDITIONING"

Open:
AMRAP 16
50 Cal Row 
40 Alternating Lunge Steps
20 Push Press (115/75)
10 Box Jump (30/24")  

Performance:
AMRAP 16
40 Cal Row 
30 Alternating  Lunge Steps
20 Push Press (95/65)
10 Box Jump (24/20)  

Fitness:
2 Rounds / Cap 16 Mins
40 Cal Row 
30 Alternating Lunge Steps
20 Push Press (75/55)
10 Box Jump / Step-ups (24/20)  

Tuesday 8/13

"STRENGTH"

In 15 Minutes Complete 3 Rounds For Quality:
8 Barbell Glute Bridge
6 Right / 6 Left Farmer Hold Curtsey Lunges
REST As Needed Between Rounds
REST Fully Between Sets

"SKILL"

8 Rounds 
Tabata 20sec work / 40 sec rest
Jump Rope Work
Crossover / Double / Power Jumps / Single Under

"CONDITIONING"

Open:
AMRAP 4
9 Chest to Bar Pullups
40 Double Unders

Rest 3minutes

AMRAP 3
7 Pullups
30 Double Unders

Rest 2 minutes

AMRAP 2 Mins
5 Toes to Bar
20 Double Unders

Performance: 
Pullups / Toes To Bar / Hangin Knee Raises

Fitness:
Assisted Pullups / Hanging Knee Raises / Floor Leg Raises
Single Unders

"FINISHER"

50 Alternating V-Ups

Wednesday 8/14

"CONDITIONING"

Open:
7 Rounds
2,000m Bike 
240 Feet Bear Hug Plate Walk (45/35)

Performance
6 Rounds
2,000m / 1600m  Bike 
120 Feet Bear Hug Plate Walk (45/35)

Fitness:
5 Rounds
1600m/1250m  Bike 
120  Feet Bear Hug Plate Walk (35/25)

"FINISHER"
3 Rounds For Quality
15 Banded Hammer Curls
15 Banded Tri Press Downs

Thursday 8/15

"STRENGTH"

In 10 Minutes Build to a 1 Rep Max Power Clean

"CONDITIONING"

Open
For Time / CAP 25 Minutes
20 Rounds
5 Wall Balls (#20/14) (10/9')
3 Handstand Pushups
1 Power Clean (225/155)

Performance
For Time / CAP 25 Minutes
15 Rounds
5 Wall Balls (#20/14) (10/9')
3 Handstand Pushups / Pike Push Up
1 Power Clean (175/115)

Fitness
For Time / CAP 25 Minutes
10 Rounds
5 Wall Balls (#14/10) (10/9')
3 Pike Push Up/Seated Double Dumbbell Press
1 Power Clean (125/75)

Friday 8/16

"STRENGTH"

Every Minute On The Minute for 3 Rounds
Minute 1: 10 Half Kneeling Paloff Press (R)
Minute 2: 10 Half Kneeling Paloff Press (L)
Minute 3: 5/5 Banded Internal Shoulder Rotations
Minute 4: 5/5 Banded External Shoulder Rotations
Minute 5: 20 Banded Pull Aparts 
Minute 6: ROW 75% Effort

"CONDITIONING"

Open:
AMRAP 10
1-1-2-2-2-4-3-3-8-4-4-16....
Ring Dips
Sumo Deadlift High Pulls (95/65)
Row Cals

Open:
AMRAP 10
1-1-2-2-2-4-3-3-8-4-4-16....
Ring Dips / Box Supported Dips
Sumo Deadlift High Pulls (75/55)
Row Cals

Fitness
AMRAP 10
1-1-2-2-2-4-3-3-8-4-4-16....
Box Supported Dips
Sumo Deadlift High Pulls (65/45)
Row Cals

Saturday 8/17

"CONDITIONING"

Teams of 2
* I GO / YOU GO *

3 Rounds For Time:
20/20 Box Jump Overs (24/20)
30/30 Push Ups
40/40 Ab-mat Sit-ups
50/50 Air Squats