Week of Aug 12 - Aug 18

Workouts for the Week

Monday Aug 12

"3 rounds*

In 5 min

Row 30/24 Cals

AMRAP in remaining time:

12 Wall Ball (20/14)

8 Toes to Bar

2 min Rest

*on 4th round establish a 1RM Clean

*930 class does 1 Deadlift OTM x 5

Tuesday Aug 13

OT90x21

1) 30 sec Back Squat @ 75%

2) 30 sec DB Press (50/35)

3) 30 sec Ring Rows or Muscle ups

Wednesday Aug 14

3 rounds

800m Run (sled drag 300m)

120 Double under (30/20 ski cal)

40 Burpees

Thursday Aug 15

🎉🎂🎈🥳 Happy Birthday today to Corey Michel!!

OTM x 7: 1 Squat Clean @ 65%

15 min AMRAP

3 Front Squat (135/95)

3 Box Jump*

*add height every 3 rounds

♂ 20-24-28-32-36-40-etc

♀ 20-22-24-26-28-30-etc

------

9:30 Class

OTM: 1 Front squat from the rack @65%

15 min AMRAP

3-6-9-etc

DB Front squat

Row/Ski/Bike Cals

Compare to Sep 21/23

Friday Aug 16

🥳🎂🎉🎈 Happy Birthday today to Sadie Stewart!!

OTM x 15

1) GHD sit ups

2) Rope Climbs

3) HSPU

10 min AMRAP

100' Sled Push

rotate in groups of 3-4

9:30 Class

OTM x 15

1) Hollow Raise

2) Rope pull to standing

3) Strict Press

10 min AMRAP

100' Sled Push

rotate in groups of 3-4

Saturday Aug 17

"Linda" (with optional partner)

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x BW)

Bench Press (BW)

Squat Clean (3/4 BW)

Compare to April 23/23

Tabata Bike

rest 2 min

Tabata Row

rest 2 mins

Tabata Ski

Sunday Aug 18

Sunday Funday Team WOD

30 min AMRAP

5 Pull ups

10 Push ups

15 Squats

While partner runs 400m