WORKOUTS

Wednesday, August 24th, 2022

SWOD Every 1:15 x 5 sets2 Power Clean + 1 Push Jerk* @65% of 1RM Clean + Jerk -into- Every 1:15 x 3 sets1 Power Clean + 3 Front Squats* 65-70% of 1RM Clean WOD 12 minute AMRAP10 Strict Pull-ups15 Sit-ups10 Box Jump Overs (24/20)

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Tuesday, August 23rd, 2022

WOD 6 sets (Every 4:00)21/16 Calorie Assault Bike9 Devil Press (50s/35s) * Score is slowest round* Target time each set: 1:45-2:15* Time cap each set: 2:30

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Monday, August 22nd, 2022

SWOD Every 1:15 x 5 sets2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) -into- Every 1:15 x 3 sets3 Panda Pulls (@70-80% of 1RM) WOD 3 rounds30 DB Squats (50/30)90 Double Unders * Any style DB hold* Target time: 7:30-8:30* Time cap each

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Saturday, August 20th, 2022

WOD Teams of 22000/1750m Row100 Push Press (135/95)20 Back Rack Lunges20 Front Rack Lunges20 OH Lunges In Place * Split work in any way* Target time: 15-17 minutes* Time cap: 22 minutes

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Friday, August 19th, 2022

WOD 5 sets:3 min AMRAP:10 Clean and Jerks (135/95)50 Double UndersMax Abmat Sit-ups in the remaining time-1 minute rest between sets- * Target number of reps each set: 25+ reps

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Wednesday, August 17th, 2022

SWOD Build to a 1RM Squat Clean and Push Jerk* 15 minutes WOD 50 Kettlebell Swings (53/35)30 Wall Balls (25/20)20 Chest to Bars30 Wall Balls (25/20)50 Kettlebell Swings (53/35) * Target time: 10-12 minutes* Time cap: 15 minutes

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Tuesday, August 16th, 2022

WOD Every 10:00 (3 sets)15/12 Calorie Assault Bike12 Burpee Box Jump Overs (24/20)15/12 Calorie Assault Bike9 Burpee Box Jump Overs (24/20)15/12 Calorie Assault Bike6 Burpee Box Jump Overs (24/20) * Score is total time not including rest* Target time each set: 5:30-6:30* Time cap each

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