August 10-14

Monday:
Skill-
Gymnastics Kip from Rings or Bar 7-7-7
GHD Sit-ups 20-15-10
Box Jumps 15-15-15

WOD
"Cindy"
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday
Skill-
Handstand Hold - 3 attempts at holding for 1 minutes (with or without wall)
Double-Unders 50-50-50 (you can separate the double-unders with singles and it still counts as consecutive, however the rope cannot stop moving)

WOD:'
4 Rounds of
400m Run
10 Overhead Lunges in place (95/65)
10 Burpees
10 Lunges while holding two kettlebells or dumbbells

Wednesday:
Skill:
Tire Flips (flip a tire at least 5 times with or without partner)
Atlas Stones (lift at least 5 stones)

WOD:
AMRAP 15 Minutes
10 Toes to Bar
10 Box Jumps
10 Deadlifts (75% bodyweight)
3 Glute Ham Raises or 5 Hip Extensions

Thursday:
Skill
Behind the neck strict Press with Jerk Grip 5-5-5
Behind the neck Jerk 1-1-1
Muscle-Up Progression 10-10-10

WOD:
Squat Clean w/partner
12 x 1 as heavy as you can given the following conditions
*Partner holds PVC pipe as a visual barrier for how high the barbell may rise before you pull under it. If you do not reach full hip extension you owe 5 burpees. If you hit the PVC pipe there is no penalty.

Friday:
"Brehm"
For time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row 40 Calories
*We will perform this wod in waves. As one person finishes their rope climbs the next person may start. Or we will perform it two people at a time per rope. Depends on class size.