This Week’s WODs – CrossFit Aspire

Monday, August 21st
Shoulder Press 6
– alternated with
Weighted Seated Sled Pulls

3 Rounds
15 Pull-ups
15 Push Presses (95/65)
400m Run

Tuesday, August 22nd
Snatch OTM 20 x 1
+ 5 lbs each successful lift
– 15 lbs each missed lift

AMRAP in 7
Power Snatches @ 60%
EMOM: 7 Wall Balls (20/14)
– WOD starts with WBs
– Rx+ 115/80

Wednesday, August 23rd
Tempo Back Squat 3

27 – 21 – 15 – 9
Calorie Row
KB Swings
Back Squats (75/55)

Thursday, August 24th
Split Jerk 1RM

6 Rounds
7 Toes to Bar
7 Box Jumps (30/24)
200m run

Friday, August 25th

Hang Power Clean 2
– 3-6 Ring MU Kipping Swings between sets

“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

Scale to
3 Rounds
25 Air Squats
7 Dips
7 Pull-ups
10 Hang Power Cleans

Saturday, August 26th
Front Squat + Push Press + Thruster
2 + 2 + 2
– re-rack weight between movements

AMRAP in 10
Up ladder of…
Front Squats
Push Presses
Thrusters
Sit-ups

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