This Week’s WODs – CrossFit Aspire

Monday, August 6th

Overhead Squat 3

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

Tuesday, August 7th

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 8th

Bench Press 8
– alternated with
Barbell Row 8

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

Thursday, August 9th

Back Squat 2

Partner WOD
10 Rounds (5 each)
250m Row
Max Rep Bumper Ground to Overheads

Friday, August 10th

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 11th

Touch-and-Go Deadlift 5

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

Extra Credit

Gymnastic / Skill
Get upside-down!
Wall and free standing handstand holds, Shoulder taps, Handstand walks, HSPUs

Endurance
8 x 250m Row
– :60 sec Rest

Barbell
Snatch Balance
OTM 5 x 3 – light weight
Hang Snatch
OTM 5 x 2, increasing

Abs / Core
10 minutes of Planks anyhow
Side, weighted, etc
Rest as needed

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