WOD

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6
Aug

Friday 8/7/2020

Warm-Up

2 Sets:

20 Jumping Jacks
10 Slow Air Squats
10 Dynamic Scorpion
20 Mountain climbers
:15 Bar or Row Hang

WOD

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-ups
15 Air Squats

Compare to: 6/5/2020

5
Aug

Thursday 8/6/2020

Warm-Up

3 Sets:

3 Inchworms
10 PVC Passthrough Reverse Lunges
10 Air Squats

Strength/Skill

Octopi

Overhead Squat

3-3-3-3-3 – Weight by Feel

Dungeness

Back Squat

3-3-3-3-3 – Weight by Feel

WOD

8 Minute AMRAP:

10 DB Deadlifts 50/35 each hand
7 DB Front Squats
10 Burpees 50/35

4
Aug

Wednesday 8/5/2020

Warm-Up

3 Sets:

5 Calorie Row
8 Dynamic Scorpion
10 Box Step Ups

Strength

Complete 4 Sets:

Barbell Row x 6 Reps @ 20X1
Deficit Push-ups x 5-10 Reps @ 21X1

WOD

Complete the Following for Time:

50 Sit-Ups
40 Calorie Row
40 Sit-Ups
30 Calorie Row
30 Sit-Ups
20 Calorie Row
20 Sit-Ups
10 Calorie Row

15 Minute Time Cap

3
Aug

Tuesday 8/4/2020

Warm-Up

3 Sets:

125 Meter Row
8 Reverse Snow Angels
10 Box Step Ups

WOD

0:00 – 10:00

Build to a Heavy Clean & Push Jerk (Clean may be power or full)

10:00-15:00

Buerpee Box Step-Overs x Max Reps 24/20″

@ 15:00

Run 400 Meters for Time

Score = Weight, Burpee Reps, Time

2
Aug

Monday 8/3/2020

Warm-Up

3 Sets:

5 High Hang Muscle Snatch – w/BB or PVC
5 Front Squats
3 Inchworms

WOD

18 Minute AMRAP:

21 Calorie Row
9 Hang Power Snatch 115/75
9 Burpees Over the Bar
15 Front Squats 115/75

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