WOD: Late Summer Cycle Week 2 of 6

August 22-27

Monday

Strength/Skill

Rowzilla

Teams of 2:

  • Row 2k while doing death by burpees
  • Both partners must do burpees each minute to match the minute.
  • Share a rower and switch every minute.
  • No burpees after minute 10.
  • 5 Minute Break
  • Partner Sandbag Walk 400m
  • Switch as needed

 Romwod Cooldown

  • Couch Stretch 90” each side
  • Lizard Pose 90” each side
  • 2’ Native Squat

Tuesday

Strength/Skill

QOD

  • Would you rather be attacked by a Great White Shark or a Grizzly Bear, and why?

Warmup

  • 10 Overhead Squats
  • 10 Hollow Rocks
  • 10 Groiners 2" hold

The Shizzle for Nizzle

EMOM 28'

1: 45” Burpee over box 24/20”

2: 30” Pushups

3: 45” Run (turn around at the big tree on Indiana, shorten it if you’re over 45”)

4: 30” Russian Kettlebell Swing 53/35#

Wednesday

Strength/Skill

EMOM 15’

1: Back Squat x 5 (ascend)

2: 30” Double Under or 60” Single Under

3: Abwheel x 8

Constancy

Teams of 2

You go I go, switch after each round

  • 10! DB Thruster 40/30% BW
  • Lunge down
  • 10! Ring Rows
  • Beast Crawl back

Thursday

Strength/Skill

ROMWOD Warrior series, or do the WOD

Dust in the Wind

800m Run

54 Double Unders (or singles x 2)

54 Cal Row or Ride

54 Wallballs

20m Beast Crawl

20 Burpee Pullups

400m Run

27 Double Unders

27 Cal Row or Ride

27 Wallballs

10 Burpee Pullups

10m Beast Crawl

Cooldown

  • 20 Hollow Rocks
  • Samson Stretch 60” each side
  • LAX Ball Glutes 60” each side
  • Native Squat 2’

Friday

Strength/Skill

EMOM 15’

1&2: 3 Turkish Getups each side

3: 20” L-Sit

Helen

3 Rounds

  • 400m Run
  • 21 American Kettlebell Swings 53/35#
  • 12 Pullups

Saturday

Strength/Skill

Frankly, my dear, I don't give a damn.

Teams of 3, Conga Line

Complete 3 rounds each

  • 500/450 m Row
  • 25 Wallballs 20/14#
  • 20 Hand Release Pushups or 2 Rope Climbs

Monday

Strength/Skill

EMOM 12’

  • Power Snatch + 3 Overhead Squats (ascend)

Triple Decker Thruster Sandwich 

  • 400m Run
  • 21 Thrusters 95/65#
  • 21 Toes to Bar
  • 400m Run
  • 15 Thrusters 95/65#
  • 15 Toes to Bar
  • 400m Run
  • 9 Thrusters 95/65#
  • 9 Toes to Bar
  • 400m Run

Tuesday

Strength/Skill

QOD

  • Would you rather be attacked by a Great White Shark or a Grizzly Bear, and why?

Warmup

  • 10 Overhead Squats
  • 10 Hollow Rocks
  • 10 Groiners 2" hold

Heazy for Sheazy

EMOM 28’

1: 45” Row for Cals

2: 30” Ring Pushups

3: 45” Burpee over box

4: 30” Hang Power Clean 115/85#

Wednesday

Strength/Skill

Take 20’ to find a 1RM Back Squat

A Lesson in Intensity

Set the rower for intervals: distance.

250m with 30" rest.

Go full tilt boogie for 5 sets. Your score is your slowest interval.

  • Finisher: 100 Banded Triceps Extensions

Thursday

Strength/Skill

ROMWOD Warrior series, or do the WOD

Dust in the Wind

800m Run

54 Double Unders (or singles x 2)

54 Cal Row or Ride

54 Wallballs

20m Beast Crawl

20 Burpee Pullups

400m Run

27 Double Unders

27 Cal Row or Ride

27 Wallballs

10 Burpee Pullups

10m Beast Crawl

Cooldown

  • 20 Hollow Rocks
  • Samson Stretch 60” each side
  • LAX Ball Glutes 60” each side
  • Native Squat 2’

Friday

Strength/Skill

Superset

  • 5x3 Muscle Row or 5/3 Muscle Up
  • 5x20” L-Sit

Helen

3 Rounds

  • 400m Run
  • 21 American Kettlebell Swings 53/35#
  • 12 Pullups

Saturday

Strength/Skill

Frankly, my dear, I don't give a damn.

Teams of 3, Conga Line

Complete 3 rounds each

  • 500/450 m Row
  • 25 Wallballs 20/14#
  • 20 Hand Release Pushups or 2 Rope Climbs

Tuesday

Strength/Skill

A. Barbell Complex

5 ascending sets (start light)

  • Pause Clean (2” at knees)
  • + Hang Clean
  • + 2 Front Squats
  • + Split Jerk

B. Pulls

Every 2 minutes for 10 minutes

  • Clean Hi-Pull (heavier than Saturday, or start at heaviest weight from “A”)

C. Assistance - Superset

  • 5x8, Press in Clean
  • 5x10, Barbell Curl

Thursday

Strength/Skill

Saturday

Strength/Skill

A. Strength/Tech

EMOM 4'

  • Snatch Balance + 2 Overhead Squats

EMOM 4'

  • Hi-Hang Snatch + Hang Snatch

EMOM 4'

  • Hang Snatch + Snatch

EMOM 4’

  • Snatch

B. Pulls

Every 2' for 10'

  • Snatch Hi-pull x 2 (start with heaviest weight from part A)

C. Assistance - Superset

  • 4x8, Press in Snatch (Sotts Press)
  • 4x10, DB Triceps Extension