Aug 27 - Sept 2

Monday

5min CAP
50 HSPU
100 Hollow Rocks

WOD
5 rounds for time:
5x Sumo deadlift high-pull (50/30)
10x Ring dips
5x Thruster (50/30)


Tuesday    

Split jerk 2-2-2-2-2x reps
Rest as needed between lifts

WOD
“Death by box”

5 rounds:
Total reps=score
45 seconds Box jumps (18 inch)
15 seconds rest
45 seconds Box jumps (24 inch)
15 seconds rest
45 seconds Box jumps (30+ inch)
15 seconds rest


Wednesday
EMOM -10
ODD: Weighted Pullups 5-3-1-1-1
EVEN: HSPU 1-10

WOD
3 rounds
15x Ring push-ups
10x Overhead squat (40/25)
10x Sumo deadlift high pull (40/25)


Thursday
36min EMOM:
1. 200m Run
2. 8-12 Dive Bomber Push Ups, https://www.youtube.com/watch?v=mvNcSF-nXg4
3. 2sets 10 Wallball + 10 Slam Balls @9/6kg
4. 10 OH Walking Lunges @20/15kg + 8-10 Burpees, jump forward so that you land on top of the plate
5. Max Hang Off Pull Up Bar
6. Rest


Friday

Pause Front Squat  (2sec pause in the bottom) Work up to a Moderate, quality set of 3 in 10 mins.

WOD
5 rounds:
Row 250m
20x Ball slams (20#)
12x Man-maker push-ups (40# DBs)
25x Double unders


HERO
Hotshots 19 WORKOUT
6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters
Men: 135-lb. clean
Women: 95-lb. clean


Saturday
On the 10min for 40min (4 rounds, each for time).
8 Squat Clean to Overhead 40/30kg
12 Pull-ups
24 Wall Balls
Run 400m