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CrossFit WODs Aug 30-Sept 3

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Monday, Aug 30
STRENGTH
back squat 5 x 3
WOD: JACKIE (see 08.31.20)
row 1000m
50 thrusters, 45/35
30 pull ups

Tuesday, Aug 31
STRENGTH
split jerk 5-5-3-3-2-1-1
WOD (see 09.01.20)
21-15-9
DB bench press, 45/30
KB swings, 55/40
row, cal

Wednesday, Sept 1
WOD: INCREDIBLE HULK (see 09.03.20)
AMRAP in 20 minutes
5 dead lifts, 115/70
5 hang power cleans
5 front squats
5 push press
5 back squats

Thursday, Sept 2
WOD (see 09.02.20)
4 rounds for individual times, rest 2 min between rounds
5 toes to bar
10 burpee box jump overs, 24/20
15 DU’s
200m run

Friday, Sept 3
HAPPY FRIDAY HAPPY HOUR: 5 PM (BRING A SIDE DISH, MEAT/BEER PROVIDED)
FUN FRIDAY PARTNER WOD (split reps, only one partner works at a time)
100 wall ball shots, 20/14
800m med ball carry, 20/14
60 ring rows
400m DB farmer’s carry, 45/30
20 x 1 squat snatch + 2 OH squats, 95/65
400m DB waiter’s carry
60 push ups
80 cal row
100 med ball sit ups

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