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WOD

7
Aug

Saturday – August 8th


9am – WOD
10am – WOD

Don’t get caught resting while your partner is working!

Partner WOD:
5 minute AMRAPs, 2 minute rest between:

1

20 dumbbell power snatch 50/35#
20 pistol

2

10 weighted step up 50/35# on 24/20”
15 v-up
20 dumbbell push press (10 per side)

3

5 burpee
10 goblet squat
5 burpee
10 goblet lunge
*Your partner is your competition. Try to complete more rounds/reps than them in each 5 minute AMRAP. Scale loads accordingly to make it a fair fight.

6
Aug

Friday – August 7th

Welcome to CLE Alex!

Strength:
15 minutes building to a 1RM power clean

WOD:
“Prime Time”
13 minute AMRAP:
2-3-5-7-11-13-17-19-23…
Deadlift 50% of 1RM
Toes to bar

5
Aug

Thursday – August 6th

Powerful hip extension!

WOD:
“Kelly”
5 rounds for time: *35 minute cap
400m run
30 wallball shot 20/14# to 10/9’
30 box hop 24/20”

4
Aug

Wednesday – August 5th

Find that happy place!

Strength:
5 superset rounds on a 3 minute clock:
3 push press (build from 100% of 1RM strict press to a 3RM)
7 back extension

WOD:
For time: *15 minute cap
21-18-15-12-9-6-3
Kettlebell swing 53/35#
Lateral burpee over kettlebell