Tuesday, August 7, 2018

Warm-up WOD:

2 separate rounds, not for time

  • 500/400 m. Row
  • 2 – 50′ Single-arm DB Overhead Lunge
  • 30 DU

 

MetCon:

RX

5 – 4 minute rounds

AMRAP

  • 30 Air Squat
  • 20/15 cal. Assault Bike
  • 10 Hang Cleans 115/78

Fitness/Recovery

  • 20 Air Squat
  • 10/7 cal. Assault Bike
  • 5 Hang Cleans 75/53

Monday, August 6, 2018

Warm-up:

  • 3×8 KB Front Squat – ascending weight
  • 4×100′ KB Waiter Carry – HAP
  • 3×10 Front Rack Step-up 16″ – ascending weight
  • 3×5 1.5 Pause Front Squat – ascending weight
  • 4×5 Front Squat – work up to 75%

 

Strength/Skill:

Front Squat

7×5 @ 75% – EMOM

 

MetCon:

8 min. AMRAP

  • 16 DU
  • 8 Power Clean & Jerk 155/103
  • 4 Burpee Box Jump-over 20/16

Fitness/Recovery

  • 50 SU
  • 16 Step-up 20/16
  • 8 SB Thruster 30/20