WODs for the week of 8-3-15 to 8-7-15August 3, 2015
Monday- Test out your 1 RM in your recurring lifts. Test IN your 1 rm in your new lifts. For most these will be different, for some, you can stay with the same if lifts if you’re so inclined. In general, I’d stay with a lift if I was seeing good progress, but wasn’t QUITE at goal. If things went nowhere, I’m a believer in changing your focus for a while an returning to the problem lift down the road.
Tuesday- Last Interval TU of the summer. We will still mix intervals in here and there, but not quite as consistently. Men 10x 1 on, 2 off shuttle run. Women 10x 1 on 2 off Heavyrope.
Wednesday-Double Metcons: A) 20-18-16-14-12-10-8-6-4-2 Burpees/1 Rope Climb between each round. B) EMOM to 16 Minutes. Alternate 8 Fronts squats at 135/95, 8 Unbroken Toes To Bar. 64 Fronts and 64 Toes To Bar is best possible score.
Thursday- Heavy Fight Gone Bad. Against a running clock for max reps. 3 rounds. 1 minute per station. 1 minute break eat the end of every round.
Row @ 10/8 Damper setting
Push press @ 95/65
Box Jumps 24/20
Sumo Deadlift High Pull @ 95/65
Wallballs to 20lb/14/lb to 11/10
Friday- LSD (last performed 7-10-15)
Run 1 mile. Row 2k, Bike 2 Miles in any order.