August 15 – August 20, 2022


Monday: WOD:
5 Sets of: 1 in the hole Front Squat + 1 Front Squat (75%)
Rest 2 min then:
2:30 AMRAP- 12 TTB; 12/10 Calorie Row
then complete as many Power Snatches until 50 are complete
rest 2 min after each 2:30 amrap
(max of 5 sets to complete all 50 reps)
Tuesday: WOD:
10 Min- Built to 85% of heavy bench (10-8-5-3-1-reps- last rep should = 85%)
rest 2 min then:
20 Line Facing Burpees
3/2 Rope Climbs or 15/12 Strict Pull Ups
4 sets each for time
rest 1:1 between (no more than 3 min rest)
Wednesday: WOD:
20/16 Calorie Row
20 Med Ball Situps
10-20-30-40-50 – Wall Balls
for time
Thursday: WOD:
10 Min to build to 85% of heavy DL (10-8-5-3-1-reps- last rep=to 85%)
rest 2 min then:
200 M Run
10 Box Jump Overs
4 Power Cleans
16 Min AMRAP
Friday: WOD: Teams of 2
1000/850 M Row (split)
100 DU (same time)
50 Synchronized DB FS
100 DU (same time)
1000/850 M Row (split)
for time
Saturday: WOD:
21-15-9
Handstand Push Ups
50 ft sled push between each round
3 Sets each for time
rest 1:1 between sets