Monday 8/27 - Expedition WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run
50ft Single Arm DB OH Walking Lunges
Score is rounds completed
Tuesday 8/28 - Spring Clean Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Clean x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Power Clean x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Power Clean @ 75-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep @ 85-90%
WOD:
6 min AMRAP
6 Power Snatches 75/55
9 Overhead Squats 75/55
12 Pull Ups
Score is weight/rounds + reps
Wednesday 8/29 - Hot Pursuit Strength:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
WOD:
4 Rounds for Time of
50 Double-Unders
25 (20) Push ups
10 KB Swings 70/53
Score is rounds completed/time
Thursday 8/30 - Ring Leader Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Strict Pull Ups x Max Reps in 45 seconds
Station 2: Wall Walk x 3-5 reps
Station 3: Alternating Pistols x 16-20 reps
WOD:
16 min EMOM, alternating movements
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 5 - 10 Strict Handstand Push-Ups
Minute 3 – :30 Ring Plank Hold
Minute 4 - Rest
Score is rounds completed/rounds completed
Friday 8/31 - Karen Strength:
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM
WOD:
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
