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“The Performance” – Friday 8/16

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Partner WOD
3 Rounds:
1,000m Row
50 Burpee
50 Box Jumps (24/20″)
800m Run

*Break up all movement as needed
*Split run into 200m increments

Level 2:
Partner WOD
3 Rounds:
800m Row
50 Burpee
50 Box Jumps (20/14″)
600m Run

*Break up all movement as needed
*Split run into 200m increments

Level 1:
Partner WOD
3 Rounds:
600m Row
30 Burpee
50 Box Jumps (14/10″)
400m Run

*Break up all movement as needed
*Split run into 200m increments

“Athena” – Thursday 8/15

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Warm Up:
Squat Therapy
Stretch

WOD
On a 20:00 Clock:

From 0:00 – 10:00:
2 Front Squats Every Minute on the Minute

From 11:00 – 20:00
2 Back Squats Every Minute on the Minute

Level 2:
On a 20:00 Clock:

From 0:00 – 10:00:
2 Front Squats Every Minute on the Minute

From 11:00 – 20:00
2 Back Squats Every Minute on the Minute

Level 1:
On a 20:00 Clock:

From 0:00 – 10:00:
3 Front Squats Every Minute on the Minute

From 11:00 – 20:00
3 Back Squats Every Minute on the Minute

“10 Day Bender” – Tuesday 8/13

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Warm Up:
1-2 Rounds:
1) 50′ Bear Crawl
2) 50′ Bear Crawl in reverse
3) 25′ Toe drag
4) :30 Kick-up practice
5) :30 Rest
6) :30 Kick-up practice
7) :30 Handstand attempts

3 Rounds:
Run 200m
10m Handstand Walk
Row 200m
20 Deficit Push-ups (6/3″ deficit)
200m Farmer’s Carry (50/35#)

Level 2:

3 Rounds:
Run 200m
:60 Handstand Hold
Row 200m
10 Deficit Push-ups (6/3″ deficit)
200m Farmer’s Carry (35/25#)

Level 1:

3 Rounds:
Run 200m
10m Bear Crawl
Row 200m
10 Hand Release Push-ups
100m Farmer’s Carry (25/15#)

“Lake Sharks” – Saturday 8/10

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Partner WOD:
For Time:
40 Box Jumps (24/20″)
100 Toes-to-Bar
40 Box Jumps
150 Push-ups
40 Box Jumps
200 Air Squats
40 Box Jumps
Run 800m (together)

Level 2:
Partner WOD:
For Time:
30 Box Jumps (24/20″)
60 Toes-to-Bar
30 Box Jumps
100 Push-ups
30 Box Jumps
200 Air Squats
30 Box Jumps
Run 800m (together)

Level 1:
Partner WOD:
For Time:
40 Step-ups (20/14″)
80 Sit-ups
40 Step-ups
80 Push-ups
40 Step-ups
80 Air Squats
40 Step-ups
Run 400m (together)

“Fire Crumbs” – Friday 8/9

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Warm Up:
Squat Therapy
Muscle Up transitions//progressions

WOD
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
3 Strict Muscle-up

Level 2:
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
6 Strict False Grip Ring Pull-up

Level 1:
AMRAP 12:
6 Front Squat (70% of best lift) (Unbroken)
6 Banded Strict Pull-up

Auxiliary:
2 Sets:
:30 in L Hang
10 Strict Toes-to-Bar
10 Strict Pull-ups
20 Pike-ups on a rower