200801 Saturday: Clean & Jerk, Row Thruster
Clean and Jerk
1 Clean. 1 Clean and Jerk @70% x 5 sets; rest :20; rest 2 mins
10 Rounds for Time:
15 Cal Row
6 Thrusters 95/65
200731 Friday: Bench Press, Strict Ring Dip, Burpee to target
A1. Bench Press 5×5 rest :30
A2. AMRAP Strict C2B Pull Ups; rest 2-3 mins
5 Rounds For Time
6 Strict Ring Dips
6 Burpees To 6″ Target
200730 Thursday: Partner WOD Run, Hang Clean, Sit Up
20 Min AMRAP split work with a Partner ; run together
Maintain social distance and do not share equipment
Run 400m
20 Hang Clean 95/65
20 Sit Ups
200729 Wednesday: Back Squat, High Box Jump, Wall Ball, Burpee, Walking Lunge, Push Up
A1. Back Squat 5×5 rest :30
A2. 3 High Box Jumps; rest 2-3 mins
16 Min AMRAP
16 Wall Balls 20/14
12 Burpees
50 Ft Walking Lunges
12 Push Ups
200728 Tuesday: Strict Press, Bike, Pull Ups
Strict Press
5x1rest 2-3 mins Between. Challenging weight
For Time
30-20-10
Assault Bike
21-15-9
Pull Ups
Monday 200727 Squat Snatch, Run, OHS
Squat Snatch
1.1@70% x 5 sets; rest :20; rest 2 mins
6 Rounds:
Run 400m
rest :30
15 OHS 115/75
rest 2:00
* Keep pace on run and squats aggressive but consistent