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Weekly update 7/22-7/26

22
Jul

Weekly update 7/22-7/26

Weekly Update–WODs this week.

Monday–Mephisto

For Time:

10-8-6-4-2
Squat Clean (185/135)

20-16-12-8-4
CTB Pull Up

Goal: Pick a weight that allows you to do this Sub 12 min. If the CTB pull-ups are going to slow you down where you will go over 12 minutes then scale accordingly to finish under 12 minutes.

Tuesday–Woods’ Revenge

For Time
20-18-16-14-12-10-8-6-4-2
Cal Assault Bike
Cal Row
200 Meter Run

Each round has a Row, Bike, and Run component. This WOD is a free for all style WOD. Finish each component of each round as quickly as possible. AS an example, for your 20s round you come back off your run and there are no bikes available you should jump right on a rower and start knocking out your 18 Calories or you could choose to immediately go out and complete your 200-meter run for the 18s round. You must complete all the components of a round before moving to the next round.

Wednesday–Back Squat and Rahoi

“Rahoi”

  • AMRAP 12 Minutes
  • 12 Box Jumps (24/20″)
  • 6 Thruster (95/65)
  • 6 Bar Facing Burpees

Thursday–Grunt Work

2 Rounds for Time
400-meter Sandbag Shoulder Carry (100/70)
200-meter Sandbag Front Rack Carry
100-meter Sandbag Overhead Carry
25 Sandbag Deadlift
Goal: Just get it done
Notes: Sub movement with a barbell loaded to (115/75) if needed

Friday–Holleyman

“Holleyman”

Image result for Holleyman WOD

Thirty rounds of:
•5 Wall ball shots, 20-pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep (This SHOULD be a HEAVY Power Clean)

Saturday–Light “Kalsu”

Image result for KALSU WOD

100 Thrusters (75/55)
EMOM 5 Burpees (start With 5 Burpees)