Aug 23

BACK SQUAT
10 Reps @ 70% of estimated 1RM Back Squat
8 Reps @ 75% of estimated 1RM Back Squat
6 Reps @ 80% of estimated 1RM Back Squat
4 Reps @ 85% of estimated 1RM Back Squat
2 Reps @ 90% of estimated 1RM Back Squat

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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Aug 21

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch
Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch
Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch
Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch
Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch
Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch
Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

WOD

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

Aug 15

WOD
Part #1
In a 5:00 Window…
7 Rounds of “The Chief” light (115/80)
Remaining time calories on the rower

Rest 5 minutes

Part #2
In a 5:00 Window…
6 Rounds of “The Chief” (135/95)
Max Calorie Row in Time Remaining

Rest 5 Minutes

Part 3
In a 5:00 window
5 rounds of “The Chief” (155/105)
Max calorie row in the time remaining

“The Chief”

3 Power cleans
6 Push-ups
9 Squats

Aug 14

Power Snatch + Overhead Squat + Snatch

WOD

21 – 15 – 9:
Alternating Dumbbell Snatches (50/35)
Calorie Row

Then: (no rest)

21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups