Week 32: Aug 6 – 12

Hello everyone! Again we would like to welcome coach Anthony to our team. This week we have in store for you some heavy double push press and deadlifts. Wednesday’s WOD is a spicy EMOM that includes sleds and DB snatches. We have included some special technique oriented drills and skills for both snatches and handstand push-ups to elevate our game. And finally, we cap off our weekend with Danielle’s favourite TABATA’s and coach Anthony with specialized snatch drills for Sunday. We hope to see everyone fired up and ready to rock their workouts this week.

MON – Aug 6

WOD

“Death By”
Pull-ups
Sit-ups
Burpees

TUE – Aug 7

Strength

20 minutes to find heavy Double Push press
* Mobilize and rest during heavy sets.

WOD

12-min ascending ladder
3,6,9,12,15,…..
Wall balls
Push-ups
* 25 Double-unders after each set.

WED – Aug 8

Strength

25 Minutes to find heavy double deadlift
* Mobilize and rest during heavy sets.

WOD

8-minute AMRAP
20 cal row
20 goblet squats (1/3 bodyweight)

THU – Aug 9

Skills & Drills

Handstand Push-ups
360 Pike Walks around box
Wall walks
Handstand wall holds

WOD

30 min EMOM
min 1: 10 alt dumbbell snatch (35/25)
min 2: 1 lap sled push
min 3: 30 sec plank hold

FRI – Aug 10

Partner WOD

Teams of two

5,10,15,20,25,20,15,10,5
Thrusters (75,55)
Sit-ups

then:
5,10,15,20,25,20,15,10,5
Barbell back lunges (per leg)
Push press

SAT – Aug 11

WOD

Danielle’s surprise TABATA special

SUN – Aug 12

Strength

20 minutes of strength and technique:
Snatches

WOD

40,30,20,10
Overhead squats (65,45)
TRX knee tucks