WOD – Page 114 – Anywhere Fit

Sunday 8/18

ENDURANCE WOD

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40

Saturday 8/17

WARM UP

5:00 bike

3 rounds:

10 meter toy soldier

10 meter walking lunge

10 meter bear crawl

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00:

1 squat clean

4 front squats

*Build to heavy.

Friday 8/16

WARM UP

10:00 handball

SKILL

Handstand walking

*10:00 practice

WORKOUT OF THE DAY

For time:

50-40-30-20-10

KB swing

KB walking lunges

RX: (24kg/16kg)

*After completing each round (including final round), perform 200 meter ski. 20:00 time cap.

Hybrid

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time with partner:

1 mile sled push

(90/45)

Thursday 8/15

WARM UP

800 meter run

3 rounds:

10 hollow rocks

10 good mornings

10 air squats

SKILL

15:00 to build to a heavy single for back squat

WORKOUT OF THE DAY

“Dickies Triplett”

5 rounds for time:

200 meter run

12 toes to bar

8 alternating DB snatch

RX: (50/35)

Lv2: (70/50)

*18:00 time cap.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

30 calorie bike

30 calorie row

30 calorie ski

Wednesday 8/14

WARM UP

FOLSOM/RANCHO:

1 mile run

SACRAMENTO/ROCKLIN/WHITNEY:

EMOTM 10:00:

10 calorie row
2 wall walks

SKILL

FOLSOM/RANCHO:

Not for time, do not partition

50 yard easy freestyle (30 strokes Folsom) – breath every 5

25 yard backstroke (15 strokes Folsom)

25 yard breaststroke (15 strokes)

25 yard backstroke (15 strokes)

25 yard breaststroke (15 strokes)

50 yard free (30 strokes) – breath every 5

SACRAMENTO/ROCKLIN/WHITNEY:

5-4-3-2-1 weighted strict pull-ups (or hardest variation)

*build to 1 rep max weight.

WORKOUT OF THE DAY

FOLSOM/RANCHO:

4 rounds, not for time:

2x25s (15 strokes) moderate pace

100 (60 strokes) max effort

50 easy recovery

*rest as needed – make the 100 (60 strokes) a max effort each round

SACRAMENTO/ROCKLIN/WHITNEY:

For time:

500m row

30m HS walk

750m row

20m HS walk

1000m row

10m HS walk

*20:00 time cap.

Tuesday 8/13

WARM UP

27 squat drill

2 rounds:

10 snatch deadlift

10 muscle snatch

10 oh squat

10 meter slow low karioka right

10 meter slow low karioka left

SKILL

Snatch balance

5 x 3 for accuracy

WORKOUT OF THE DAY

15:00 AMRAP:

1 squat snatch

5 power clean

1 jerk

RX: (155/105)

55+: (135/95)

Lv2: (205/135)

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

EMOTM 30:00:

:30 AMRAP box jumps
:30 AMRAP ring rows
:30 AMRAP wall ball
:30 AMRAP burpee
:30 AMRAP abmat situps

*Score total reps completed