Workout of the Day: 8/8/16 - 8/14/16

Mon 8/8

A. Back Squat x 5,5,5 reps

*Load from 70% 1RM and build to 5RM

(rest 2-3 mins b/w sets)

 

B. Partner WOD!

For time, complete:

200 Double unders

120 Shoulder to OH (75/55#)

80 SDLHP (same weight as S2Os)

50 Toes to bar

*One person works at a time; share repetitions evenly 

 

Tues 8/9

A. 5 Sets:

Deadlift x 3 reps

(rest 2 mins b/w sets)

 

B. 5 rounds for time:

10 box jumps (24/20")

10 KBS (53/35#)

10 Hand-release pushups

*Time cap 15 mins

 

Wed 8/10

A. For time:

800m Run

..then..

5 rounds:

35 Double unders

8 Pull-ups

8 V-ups

..then..

800m Run

 

Thur 8/11

A. Hang Power Clean x 3,3,3,3,3

*Load from 60-70% 1RM set one

(Rest 90-120 seconds b/w sets)

 

B. For time:

45/35 Row calories (45 men/35 women)

30 Burpees

15 Power Cleans (135/95#)

 

Fri 8/12

A. Strict Press x 5,5,5

*Load from 70% 1RM and build to 5RM

(rest 2-3 mins b/w sets) 

 

B. 3 sets:

Seated DB Press x 8-12 reps

(rest 30 seconds)

Bent Over Barbell Row x 8-12 reps

(rest 90 seconds)

 

C. For time:

8-to-1

Pushups

*100m run (77th st) after each set of pushups

 

Sat 8/13

Saturday surprise!

 

Sun 8/14

Rest or Open Gym.