Monthly Archives: August 2021

Tuesday 8/31/2021

Prep Work
6 min emom - 10 second transition
min 1, 3 5, complete
3 DL+ HS hold/push-up
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
min 2,4,6
6/4 cal row + 3 wall ball pause shots

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, deficit Hspu 45/25

Monday 8/30/2021

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
5 RDS
3 min amraps
complete as many reps as you can during each 3 minute block.
rest 1 minute in between
re start where you left off
score is total reps

3 PC 135/105
6 Push ups
12 Air Squats

Thursday 8/26/2021

Strength / Skill

5x3 Back Squat- build load to moderate heavy
5X BTN snatch balance (2"",4"",6""down)

WOD
For Time

Ladder Down
10 OHS + 200m run
9 OHS + 200m run
8 OHS + 200m run
7 OHS + 5 pull ups
6 OHS + 5 pull ups
5 OHS + 5 pull ups
4 OHS + 1 Rope Climb
3 OHS + 1 Rope Climb
2 OHS + 1 Rope Climb
1 OHS + 200m run

MRX/SC 95/65, 85/55, 75/45
RX 105/85
RX + 135/105 - Chest to Bar
RX++ 155/125 - Bar Muscle ups, Legless Rope Climb

Friday 8/27/2021

Strength / Skill
Front Squats
5x3 build

Push Press
5x3 build

WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (105/85)

RX + 135/105
RX++ 155/125