210829 - Week Preview

MONDAY
(GOAL = Under 12 minutes and CAP @ 18)

STRENGTH - Floor Press
3-3-3, 2-2-2, 1-1-1, 1-1-1

WOD - FOR TIME
25 Bench Press 135/95
50 Thrusters 75/55
100 Double Unders

TUESDAY
(GOAL = 3 Rounds)

STRENGTH - Oly Complex
Every 90 seconds for 6 Rounds
(Power Snatch x 2) x Hang Power Snatch

WOD -
AMRAP 10:
12 Box Jump Overs
9 Hang Power Snatches 95/65
3 Bar MU
(24 Shoulder to Overhead @ minute 5)

WEDNESDAY
(GOAL =

WOD - For Reps
2 minutes ON/2 minutes OFF
5 Rounds
5 Manmakers 45/35
MAX Wallballs in remaining time

BUY OUT - 100 Weighted Step Ups + 100 Unweighted

THURSDAY
(GOAL =
PARTNER WOD - Can be done solo if needed or preferred! Wear a vest if you’d like.
AMRAP 7:
7 Calories
14 Push Ups
THEN…
AMRAP 7:
7 Burpees
14 Sit Ups

STRENGTH - Barbell “Man at Sea”
Partner rows 14 calories while other partner is hold the barbell in the front rack

FRIDAY
(GOAL = Under 30 minutes - CAP @ 35 minutes)
Hero WOD - “BADGER”
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

FOR TIME
3 Rounds
30 Pull Ups
30 Squat Clean
800m Run

SATURDAY -
If they release a hero WOD for the 13 fallen marines from the Afghanistan airport bombing, we will be doing it as our partner WOD for today.