Today’s WOD

Monday, 8/13/18:

Strength:
Deadlift 2RM

Met-Con:
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups
40 Double Unders (or 45 seconds of DU practice)

Tuesday, 8/14/18:

Strength:

Push Jerk + Split Jerk 2-2-2-2

Met-Con:
Partner WOD
Complete a 2500 meter row, 50 Front Squats, 60 Box Jumps
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is
holding a plank.
If the partner holding a plank drops out, partners switch places.

Wednesday, 8/14/18:

Strength:
Weighted Lunges, 3 sets, 5 steps per leg. 
Choice of a “Hinge” Bodyweight Progression

Met-Con:
10 Rounds
AMRAP 1
Burpees Over the Bar
Max Power snatch in remaining time
Rest 1 Minute

Bodyweight Bootcamp:
Bodyweitht FGB (3x 5min rounds, 1min rest between rounds)
A. Abmat Sit-ups
B. Box Jumps
C. Pull-ups
D. Deck Squats
E. Burpees

OCT:

Thursday, 8/15/18:

Strength:

Test: Weighted Carry for distance
Test: Partner Up for accountability and motivation
Max Barbell Press or Bench Press
Choose Max at BW; 3/4 BW; 1/2 BW or 1/4 BW

Met-Con:

Press, Jump, Pull
150 Double Unders
50 Pullups
*at the top of each minute you will complete 5 Push Press
**10 Minute Cap.

Friday, 8/16/18:

Strength:

Saturday, 8/17/18:

Strength:
Bench Press 3×5
Choose a “Carry” Bodyweight Progression

Met-Con:
On the 4:00 x 4:
100′ Walking Lunge
15 Deadlifts
21/15 Calorie Bike
*If there are not enough bikes available, 24/18 cals on rower

Sunday, 8/18/18:

REVIEW & PRACTICE
Toes-to-Bar

Met-Con:
Complete as many rounds as possible in 12 mins of:
12 Burpees
6 Toes-to-bars
40 Double Unders or 45 seconds of DU practice