Programming August 21-25, 2023

Monday

Strength: Every 1 min for 10 mins

1 Cluster

WOD: Partner Style You Go I Go

For 5 cycles:
AMRAP in 4 mins of:
7/5 Echo Bike Calories
3 Toes-to-bars
1 Cluster, 155/105 lbs
Rest 1 min between each cycle.
For each cycle restart the AMRAP

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Tuesday

Strength:

1 Behind-the-Neck Push Jerk + 1 Overhead Squat + 1 Snatch Balance

1-1-1-1-1

WOD:
5 rounds for time of:
9 Overhead Squats, 75/55 lbs
35 Double Unders

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Wednesday

WOD: Every 9 mins for 27 mins, alternating between:
Row, 1200/1000 m
30 Burpee Pull-ups
Run, 900 m

Finisher:

3 rounds for time of:
10 Lemon Squeezers
10 V-ups
Hollow Hold, 20 secs
Rest 1 min

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Thursday

Strength: Romanian Deadlift 4-4-4-4-4

WOD: 8 min AMREPS

2 Handstand Push-ups
2 Alternating Dumbbell Snatches, 50/35 lbs
4 Handstand Push-ups
4 Alternating Dumbbell Snatches, 50/35 lbs
6 Handstand Push-ups
6 Alternating Dumbbell Snatches, 50/35 lbs
...Continue adding 2 reps each round to each movement until time expires.

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Friday

WOD:
For time:
100 Box Step-ups, 20 in
80 Sit-ups
60 Wall Balls, 20/14 lbs
40 Push-ups
20 Dumbbell Push Press, 50/35 lbs