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Weekly update–8/20 thru 8/25 – copy

19
Aug

Weekly update–8/20 thru 8/25 – copy

Weekly Update–8/12 thru 8/16

Weekly Notes:

  1. If you are doing the Rowing Challenge–you should finish your 30K before Wednesday.  Your 40K weekly goal will start on Wednesday. Almost Done!
  2. 15 September–Throw Down in the South Sound.  Be there!  We need volunteer help (Judges, Facilitators, Helpers :)) Please let us know if you can help out!

WEEKLY WODS

Monday–Karen with a twist

150 Wall Balls (20/14)
At the top of every minute a Rotating EMOM
1, 4, 7,10,13   — 4 Box Jumps
2, 5, 8,11,14   — 4 Burpees
3, 6, 9,12,15   — 4 KB Sumo High Pull (70/44)

15-Minute Cap

Tuesday–August Blues

21-15-9
HSPU
Pull Up
Double Under x 3

Wednesday–18 Minute EMOM

18 Minute EMOM
1,4,7,10,13,16- 3 Clean and Jerks
2,5,8,11,14,17- 6 Front Squats
3,6,9,12,15,18- 12 Deadlifts

(135/95)–(NOTES–If you feel like this is too light of a weight–DON’T increase the weight. Instead, change the rep scheme to 5 C&J, 10 Front Squats, 15 Deadlifts.)

Thursday–Our own little Chaos

Run 400 meters
25 Burpees to Bar
40 Single-arm DB OHS (50/35)
40 Goblet Squats (50/35)
25 Box Jump Overs (30/24″)
200 Meter Waiter walk (50/35) (switch hands at the 50′)

Friday–Red Flag Day

2 Rounds
Single arm OverHead Lunge 100′ (At the 50–witch Arms)
16 Single Arm DB Snatch (50/35) (alternating)
Single arm OverHead Lunge 100′ ((At the 50–witch Arms))
16 Single Arm DB Clean and Jerk C&J (50/35) (8 per side)

Saturday–3 For me

3 Rounds

Partner 1: 30 Back Squat
Partner 2: 20 Dumbbell Push Press
Partner 3: 10 Burpee Pull Up

Notes: Rotate only after each person is done their exercise