WEEK OF 8/19/19
MONDAY
Strength/Skill
4 x 100m Sargon Hill Runs
WOD
AMRAP in 20 minutes:
5 Strict Pullups
10 Strict Ring Dips
15 Row Calories
20 Wall Balls (20/14)
TUESDAY
Strength/Skill
Overhead Complex
2 Push Press + 1 Power Jerk + 1 Split Jerk
Find a heavy complex single
WOD
“DT” – compare to 3/30/18
5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Men: 155lb bar
Women: 103lb bar
WEDNESDAY
Strength/Skill
6 x 10 second on/20 seconds off:
Matador Bar L-Sits
WOD
For time:
Run 600m
90 Double-Unders
30 Burpees
90 Double-Unders
Run 600m
THURSDAY
Strength/Skill
Front Squat (90% + 5lbs or 3 rep + 10lbs)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
WOD
“19420A”
21-15-9 reps:
Front Squat (135/93)
Handstand Pushups (head to floor)
or
“19420B”
50-30-20 reps:
Goblet Squats (55/35)
Pushups
FRIDAY
Strength/Skill
N/A
WOD
“1/2 Mile Tri”
3 rounds for time:
Bike 1/2 Mile
Run 1/2 mile
Row 1/2 Mile
3 rounds for time:
Bike 1/2 Mile
Run 1/2 mile
Row 1/2 Mile
SATURDAY
WOD with Mike