This Week’s WODs – CrossFit Aspire

Monday, August 14th

Overhead Squat 3

21 – 15 – 9
Thrusters (95/65)
Pull-ups
Overhead Squats
Sit-ups

Tuesday, August 15th

Every :75 x 12
Power Clean + Front Squat + Clean

400m Run
15 Power Cleans
400m Run
15 Front Squats
400m Run
15 “squat” Cleans
400m Run
– Use 65% up to (135/95)

Wednesday, August 16th

Bench Press 8
– alternated with
Barbell Row 8

4 Rounds
15 Box Jump On-and-overs
15 Push-ups
15 Medball Sit-ups

Thursday, August 17th

Back Squat 2

Partner WOD
8 Rounds (4 each)
250m Row
15 Goblet Squats

Friday, August 18th

Team Fight Gone Bad
Teams of 3
2 Rounds
3:00 Wallballs (20/14)
3:00 KB Swings (53/35)
3:00 Box Jumps (24/20)
3:00 Push Presses (75/55)
3:00 Row (Calories)
1:00 Rest

Saturday, August 19th

Touch-and-Go Deadlift 5

“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts (155/105)
12 Barbell Burpees
– Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (185/135)
9 Barbell Burpees
– Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (225/155)
6 Barbell Burpees

Rx+ 185-225-275/125-155-185

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