03 Aug WEDNESDAY, AUGUST 4TH
Strength: 20 min Bench Press 5 sets x 2 reps WOD: 15 min AMRAP Max Ring MU/ Ring Dip/ Bench Dip 200m Run Do a max unbroken set, as soon as you drop from rings, run 200 m PEEK into the WEEK...
02 Aug TUESDAY, AUGUST 3RD
Strength: Wendler Back Squat Week 1, Cycle 2 65% + 10# x 5 75% + 10# x 5 85% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 10 min AMRAP Row 12/9 cal 10 Power Cleans Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
01 Aug MONDAY, AUG 2ND
Challenge of the month test: 5 min to find a max set of unbroken double unders WOD: Virtual CrossFit Games Event 3 10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65 Wall Walks Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 20 min time cap PEEK into the WEEK...
31 Jul SUNDAY, AUGUST 1ST
A. EMOM 5 Halting snatch high pull + Hang Power snatch B. EMOM 5 2 Halting power snatch C. EMOM 5 2 Snatch (squat or power) D. EMOM 5 1 Sntach (squat or power) E. Snatch Pull 3-3-3-3 Start at 90% and increase as desired PEEK into the WEEK...
30 Jul SATURDAY, JULY 31ST
WOD 1: 14 min AMRAP Buy-in: 50 Plank Burpees w/ partner Then AMRAP in remaining time (w/o partner) 7 Ring Push-ups 14 KB Hang Snatch Lv1: 25/18 Lv2: 35/25 Lv3: 53/35 WOD 2: De Haro Hustle for time PEEK into the WEEK...
29 Jul FRIDAY, JULY 30TH
Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD: 4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps (no racks!) Level 3: Rd1: 165/115 Rd2: 135/95 Rd3: 115/75 Level 2: Rd1: 135/95 Rd2: 115/75 Rd3: 95/65 Level 1: Rd1: 95/65 Rd2: 75/55 Rd3: 65/45 PEEK into...
28 Jul THURSDAY, JULY 29TH
Benchmark WOD: "Mary" 20 min AMRAP 5 HSPU 10 Pistol squats 15 Pull-ups PEEK into the WEEK...
27 Jul WEDNESDAY, JULY 28TH
Strength: Wendler week 4, cycle 1 Tempo Deadlift (0:3:3:0) 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Stand at normal pace, 3 sec hold at top, 3 sec negative, tap floor and repeat for 5 reps total WOD: EMOM 20 -100ft Dbl KB Farmer Carry...
26 Jul TUESDAY, JULY 27TH
Strength: Bench Press 5 sets of 3 reps WOD: 15 min AMRAP 10 Hang Power Cleans 15 Box Jumps 24/20" 20ft Handstand walk/ 20 Shoulder taps* Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Shoulder taps are either wall facing (all the way up), or in a pike on a box, or in plank. These are for quality and should...
25 Jul MONDAY, JULY 26TH
Skill Test: Broad Jump for max distance 3 attempts Strength: Wendler week 4, cycle 1 Tempo Back Squat 3:0:3:0 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Benchmark WOD: “Jeremy” 21-15-9 Overhead squat, 95/65 Burpees *10 min cap* Lv1: 65/45 Lv2: 75/55 PEEK into the WEEK...