• Tuesday, August 25

    Strength:

    Bench press
    Every 2mins for 5 sets
    4reps
    * Increase over sets

    Partner WOD:

    15min amrap

    Partner A
    20/17 Cal row

    Partner B
    Amraps
    16kb Push press (8/side) 53/35
    8 Box step over (holding KB)

    * Partners switch off every row
    * Pickup where your partner left off on the amrap
    * Score is total rounds+total calories.
    * Everyone stays in their own box and uses their own rower and equipment, you will just be paired with the person next to you.

  • Monday, August 24

    Strength:

    Deadlifts
    Every 90secs for 5sets
    1 rep
    Start at the weight you hit for your heavy set of 3 last week and increase over sets

    Warmup should be
    5/5/3/3 before starting the working sets

    WOD:

    400m run
    30 wall balls 20/14
    20 t2b
    10 double pump burpees
    20 t2b
    30 wallballs 20/14
    400m run

  • Saturday, August 22

    WOD:

    10-1
    Deadlifts 225/155
    T2B

    10-1
    Hang power cleans 95/65
    S2O 95/65