8/12 - 8/17

Monday

Strength
1 RM Deadlift

WOD (Optional)
3 RFT
200m Wallball carry 20/14 *30/20
24 Wallballs
18 Russian Twists

Tuesday


Conditioning
Every 5 min for 30 min (6 sets) complete:
Run 400m
8 strict pull-ups
12 toes to bar
16 push-ups
In order for Rx, athlete must complete all 6 rounds in allotted time. Keep track of times completed for each round. Two scores: fastest and slowest
 
Then (optional)

Every 90 sec for 12 min (2 sets of each)
Station 1 - 60 seconds of reverse snow angels (slow and controlled)
Rest 30 sec
Station 2 60 seconds side plank hold (left side)
Rest 30 sec
Station 3 60 seconds band pull-aparts 
Rest 30 sec
Station 4 60 seconds side plank (right side) 

Wednesday


Strength 
1RM Overhead Press

WOD (Optional)
For Time (115/85)
10 Strict Press
15 OH Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat 


Thursday

Strength
10 Min EMOM
1 Deadlift + 1 Power Clean + 1 Jerk
(build to a heavy complex) 

WOD
PARTNER DT - 20 min AMRAP
12 Deadlift 155/105
9 HPC 155/105
6 Push Jerk 155/105
While Partner A is completing a full round of DT, Partner B must complete 50 DUs. Score is combined rounds and reps of DT. 

Friday

Strength
1 Power Snatch + 2 Overhead Squats
Post Heaviest Load

WOD
Crossfit Open 14.2
For as long as possible…
From 0:00 - 3:00 minutes, 2 Rds of:
10 OHS 95/65
10 Chest to Bar
From 3:00 – 6:00 minutes, 2 Rds of:
12 OHS 95/65
12 Chest to Bar
From 6:00 – 9:00 minutes, 2 Rds of:
14 OHS 95/65
14 Chest to Bar
Follow Pattern until you fail both rounds.  For those who cannot get through first couple rounds, treat WOD as 12 Min AMRAP
 
Saturday

Partner WOD
For Time (40 min cap)
10 Ring Muscle-ups
Run 200m
20 Front Rack Lunges 135/95
Partner Run 200m
30 Partner Wallballs 20/14
Partner Run 200m
40 Med Ball Sit-ups
Partner Run 200m
50 Clean and Jerks 135/95
Partner Run 200m
40 Med Ball Sit-ups
Partner Run 200m
30 Partner Wallballs
Partner Run 200m
20 Front Rack Lunges
Partner Run 200m
10 Bar MUs

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