August 19 - 24

Monday

2 Rounds: Tabata 1 min (2 rounds) @ each station:

- alternating lateral lunges

- side plank

- air squats

- hollow hold

- plank shoulder tap

- V up

- wall walk

WOD: E8MOM x 4 rounds

400 m run

30 S2OH @ 115/85

20 T2B

500 m row

Tuesday

Back Squat: 9 lifts

5 reps @ 75% 1RM

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

WOD: 'Charlie Horse' For Time

50/35 Cal bike

25 front squats @ 175/115

25 burpee box jump-over @ 24/18"

 Wednesday

E2MOM 6 rounds

5 reps tempo DB bench press [21X1]

WOD: AMRAP 15 min 

45 double under

30 HRPU

15 C2B pullup

Thursday

Deadlift E2MOM 6 rounds 

8 reps @ 50% 1 RM

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 90%

5 @ 70%

WOD: 3RFT

400m run

30 DB walking lunges (farmer's carry) @50/35

15 Devil's press

Friday

alternating E2MOM 

- 45 sec max Muscle-up / pullup

- 10 m HS walk / 3-5 wall walks

- 30 sec L hang 

WOD: EMOM 16 min 

1. cal row

2. strict HSPU

3. bar Muscle up

4. 30 sec front leaning rest on rings