WODS 25AUG – 29AUG

Monday

1. Establish a 7 RM Back Squat

2. “The Chief”

    5x 3 min AMRAP

      3 Power Cleans 135/95#

      6 Pushups

      9 Air Squats

      Rest 1 min between rounds

    *Score is total rounds; only full rounds count.

 

Tuesday

1. Establish a max set of unbroken “touch-n-go” Squat Cleans 165/115#

2. “Cement Mixer”

    7 Rounds on the 3:00

      Run 400 meters

      12 Toes to Bar

    Record times for every round

 

Wednesday

1. 10 min EMOM

      Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

      Even: 3-6 Chest-to-Bar Pull Ups

2. 2 Rounds (with a partner or 1:1 work to rest ratio between each movement)

      20 Deadlifts 185/135#

      20 Sumo Deadlifts  185/135#

      20 Stiff Leg Deadlifts 185/135#

      20 Double Russian KBS 2pood/1.5pood

 

Thursday

1. 7 min EMOM: 1 Front Squat (maintain same weight the entire time — make it heavy)

2. 3 Rounds For Time

      30 Calorie Row

      30 KBS 20/14kg

      30 Box Jumps 24/20″

 

Friday

Friday Night Lights!

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