WOD

Saturday – 200815

WOD “Beirut Tribute WOD” For time: Buy in – 135 Air Squats then, 4 rounds of… 8 Bar Muscle Ups 20 Power Cleans (115/85) 20 Front Squats (115/85) Cash Out – 102 Sit Ups

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Friday – 200814

SWOD 20 minutes to make up a max effort lift from earlier this week or retest a lift you weren’t quite satisfied with WOD Every 2 minutes for 10 minutes: 350/300m Row Max Burpees over the Rower Note: No rest between rounds BURN 5 min

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Thursday – 200813

SWOD 20 minutes to establish a 1RM Overhead Press WOD Complete as many rounds and reps as possible in 15 minutes of: 25 Wall Ball Shots (20/14) 20 Ring Rows* Run 200m Note: Pronated, To the hip, Crossed strap ………. BURN 25 minute AMRAP of:

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Wednesday – 200812

WOD 1RM Deadlift FINISHER Not for time: 50 Air Squats 40 Push Ups 30 Pull Ups 20 Alternating Pistols 10 Ring Dips Run 400m ………. BURN 6 – 4 minute rounds of: Run 400m 1st and 4th rounds AMRAP KB Deadlifts 2nd and 5th rounds

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Tuesday – 200811

SWOD 20 minutes to establish a 1RM Floor Press WOD 4 rounds for max reps of: 30 seconds max Push Ups – rest 30 seconds – 30 seconds max Jumping Lunges – rest 30 seconds – 30 seconds max Sit Ups – rest 30 seconds

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Monday – 200810

WOD 1RM Back Squat FINISHER CHALLENGE Max Wall Sit Note: 90 degree angle, hands do not touch the body. ………. BURN 4 x 3 Minute AMRAP of: 3 KB Push-ups 6 KB Goblet Squats 9 Kettlebell Swings – rest 3 minutes between AMRAPs –

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Saturday – 200808

WOD For time: 21 Calorie Row 21 Thrusters (95/65) 21 Pull Ups – rest 3 minutes – 15 Calorie Row 15 Thrusters (115/75) 15 C2B Pull Ups – rest 3 minutes – 9 Calorie Row 9 Thrusters (135/95) 9 Bar Muscle Ups

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Friday – 200807

SWOD Every minute on the minute for 15 minutes, complete: 10 second max effort Sprint – jog between efforts – WOD Complete as many rounds and reps as possible in 5 minutes of: 10 Alternating Reverse Lunges with KB (55/35) 15 KB Swings (55/35) 20

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Thursday – 200806

SWOD Overhead Press 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD For time: 200/150 Calorie Row Note: Working 2 min on/1 min off.  Begin each round with 10-9-8-7-6-5-4-3-2-1 Burpees, if still working after 10 rounds just Row. ………. BURN 6

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Wednesday- 200805

SWOD Every minute on the minute for 10 minutes, complete: Power Snatch x 3 reps Note: Increase load as possible WOD Complete as many reps as possible in 12 minutes of: 1-2-3-4-5-6-7-8-9-10-etc… of Overhead Squat (115/75) 50m Sprint between sets Note: Score is total Overhead

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