WOD: Thursday, August 11, 2022:

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WORKOUT:

AMRAP 16:00
Cardio Choice :60
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100 M Overhead Carry (50M per arm)
20 Alt. KB/DB Horn Taps

Finisher:
3 Sets:
10/10 KB Goblet Split Squats*
*:15 Hold on the 10th rep of each leg, immediately into
12 Tempo KB RDL @ 30×1 tempo
Rest as needed.

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WOD: Floor Press, Farmer Carry, Reverse Goblet Lunges, KB rows

CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
– Tire Flips
– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
*One athlete completes a FULL round at a time while their partner rests.

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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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