Monday 8/1/16
armSTRENGTH
landMINE 1arm row 8-10×5 1:2:2
pulleyLOWROW 8-10×5 1:2:2
1arm db press 8-10×5 1:1:2
db side laterals 10-15×5 1:1:2
CashOUT 10min partner plank, one person planks at a time for a total of 10min.
WHITEBOARD=month you were born
Tuesday 8/2/16
Lieutenant/DAN
partnerWOd
Reps are combined, no time on this WOd, grind through with quality movements.
100 wallballs
90 box jumps
80 slamball squats
70 db stepups
80 OH plate stepback lunge
90 MedBallSquatCleans
100 cal bike legs only
WHITEBOARD=assaultBIKE time/DAN
Thursday 8/4/16
The rowers will be set up as an alternative to running, row will be the same meters as running.
pushYOself
400m run-1 min rest
800m run-2 min rest
1600m run-3 min rest
1600m run-1 min rest
400m run
Time ends after 2nd 400m run, must take rest times.
WHITEBOARD=time
Friday 8/5/16
Tuesday on a Friday?
tabata :20/:10×8 3:00rest
airSQUATS
pushups
bike legsonly
sit ups
DIPS
WHITEBOARD=favorite movement from today
During WOd keep track of highest/lowest reps per round, enter that info in notes, DO IT!
Saturday 8/6/16
PlateLungeLaugh
5rounds
50m plate lunge 45/25 (plate must remain on chest)
200m farmers walk 53/44
50m OH plate walk (MUST walk and MUST have arms locked out)
400m run
45min time cap
WHITEBOARD=time/plate#
Sunday 8/7/16
Not to be confused with the DaHoot on Saturday night!
DaHoot 40min AMRAP
95m = 200m run
96m = :60 wall sit
97m = 20 slamballs
98m =15 dBOS
99m = 15 burpees
100m = 1 POINT
101m = 15 burpees
102m = 15 dBOS
103m = 20 slamballs
104m = :60 wall sit
105m = 200m run
partner rowing does not do the work, non rowing partner does work prior to their row. EXCEPT the run, both partners run
anything on/below 95m or on/above 105m is 200m run for both partners.
WHITEBOARD=# of points/DAN