Wednesday, 22 August 2018 Rest Day

Rest Day!

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Tuesday, 21 August 2018 WOD

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope climb, 15-ft. rope

Tips: Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Monday, 20 August 2018 WOD

10 1-minute rounds of:
20 squats
Max reps of clean and jerks 135-95

Rest 2 minutes between rounds.

Tips: Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Thursday, 16 August 2018

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

Tips: This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.