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Sunday August

WOD
2 Person Teams 

AMRAPx20

Buy in 1000m *Row 250m intervals

then

15 Synchro Power Snatch 95/65
15 Synchro OHS

15 Syncro Burpee Pull Ups
15 Synchro 1 arm S2OH 45/35 *if A1 switches arms A2 must switch
25 Alternating Wallballs 20/14
25 MB Sit Ups 

FX

2 Person Teams 

AMRAPx20

Row 800m  200m intervals
10 Synchro Power Sn
10 Synchro OHS(L)
10 Synchro Burpees +10 Pull Ups
10 Synchro 1Arm S2OH
15 Alt Wallballs
15 MB Sit Ups 

August 5th

Max rounds in Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20/14, 10-ft. target (reps)
Sumo deadlift high pulls, 75/55 (reps)
Box jumps, 20-inch box (reps)
Push presses, 75/55 (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them on whiteboard

Wednesday August 3rd

WOD

BB/Strength
EMOMx15 climbing
Min 1-5 1 Power Clean + 1 Thruster 
6-10 1 Squat Clean Thruster 
11-15 C&J

ME
1:00 Max calorie Row

Conditioning
21-15-9 reps of
Deadlifts 115/85
Front Rack Lunge
S2OH

Wednesday August 2nd

WOD
4 RFT of 

50 II Unders 
15 Hang Power Snatch 75/55
12 C2B Pull Ups
9 Burpee GS Box Jumps 24/20

FX
3-4 RFT of
50 II's (10att+40 singles)
15 Hang Power Snatch 65/45
12 Pull Ups
9 Burpees + 9 Box Jumps 

Tuesday August 1st

WOD

BB/Strength

Back Squats 

3-3-3 *climbing

Shoulder Press

2-2-2 *Climbing 

Gymnastics
1:00 ME
Push Ups *ROM

Conditioning 

21-15-9 reps of

Alternating DB Snatch

TTB

FX
Back Squats
3-3-3 across

Shoulder Press
2-2-2 across

1:00
Push Ups

21-15-9 reps
Alt DB SN *scale load as needed
Knee Raises/V Ups/Sit Ups etc