Monday, August 24 - Saturday, August 29

Monday, August 24

Warm-up: 8-6-4 snatch pull + snatch high pull + muscle snatch + scorpion stretch/side + push-up to pike + bootstrapper + pvc pass through 

Strength:

Every :90 x8 (12:00) - 

2 power snatch 

Rounds 1 and 2 @ 95/65 or 65/45 or 45/35 

Rounds 3 and 4 @ 105/75 or 85/55 or 65/45 

Rounds 5 and 6 @ 115/85 or 95/65 or 85/55 

Rounds 7 and 8 @ 135/95 or 105/75 or 95/65 

WOD:

For time - 

30-25-20

Wall ball (20/14 or 14/10 or 10/6) 

Row, bike, or ski calories 

Accessory: 

Accumulate 20-30 thoracic plate opener on wall ball 

https://youtu.be/RGKSvvjzMzI?si=f6nf0ngkY0rn2QGm

Tuesday, August 25

Warm-up:  2 rounds - 10 upward to downward dog + :30 easy jump rope + 10 scap pull + :30 alt calf stretch + 10 kip swing + :30 cat cow + 10 slow tempo ring row 

WOD:

Every 6:00 x5 (30:00) - 

200 meter run

50 double under or 100 singles

20 sit-up 

5 bar muscle-up or 10 chest-to-bar pull-up or other pull variation

Accessory: 

3x10-12 hamstring curls @ 85/55 or less