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Weekly update–8/5 thru 8/11


Weekly update–8/5 thru 8/11

End of July!  Weekly Update–7/29–8/4

A few notes.

  1. Great Job on all the PRs last week!
  2. To all those participating in the Rowing challenge;  You have until Wednesday to put in your 10k Meters for the week.


Monday–Team rowing

Teams of 2

AMRAP 20 min
500-meter row

Notes: Athletes Alternate Back and Forth for 20 min
Minimize time off the rower and during transitions.
If you have to go alone then 1:1 work rest ratio


For Time:
— 50 CTB Pull Up
— 100 OHS (75/55)
— 200 Double Under

Compare to 6/4


3 Rounds

— 10 Thrusters (155/95) (This should be a weight that you could do 10 times unbroken if fresh)
— 10 Ring Muscle Up (Sub- 2x Low ring transitions and Ring Dips)
— Run 400 meters

Compare to 6/6


5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls

Friday–Dumbell DT

Five rounds of:
•50/35 pound Deadlift, 12 reps
•50/35 pound Hang power clean, 9 reps
•50/35 pound Push jerk, 6 reps

Saturday–“Diego Moreno”

For Kent Police Officer Diego Moreno killed in the line of duty July, 22, 2018.

7 rounds for time (7 for the month of July)

22 wall balls 20/14 (The day)
18 burpee over the bar (the year)
35 hang power cleans (75/55) (His age)
2 rope climbs (# of kids)

For those who can’t do this on Saturday, you can do it on Friday instead of Dumbell DT.