SEYA August 2020 WODS

Saturday, Aug 1st

For Time with partner

100 pullups  

200 pushups

400 air squats

*Partner 1 completes reps while partner 2 runs 200m.  Switch when partner 2 comes in.

 

Monday Aug 3rd

Back Squat - build to a heavy ten rep

+

3 Rounds for Time

20 Wall balls

Rx+(30/20) Rx(24/10)

AB cals Rx+(20/15) Rx(15/12)

10 Front Rack Lunges

Rx+(135/95) Rx(95/65)

Tuesday Aug 4th

AMRAP 5 X 3

0:00 – 5:00

50/35 Cal row buy in

12 Power Snatch

Rx+(125/85) Rx(95/65)

8 Box jump overs (24/20)

Rest 5 minutes

10:00 – 15:00

50/35 Cal row buy in

8 Power Snatch

Rx+(135/95) Rx(105/75)

8 Box jump overs (24/20)

Rest 5 minutes

20:00 – 25:00

50/35 Cal row buy in

4 Power Snatch

Rx+(145/105) Rx(115/85)

8 Box jump overs (24/20)

 

Wednesday Aug 5th

“The Seven”

7 Rounds for Time

7 HSPU

7 Thrusters (135/95)

7 T2B

7 Deadlifts (245/165)

7 Burpees

7 KB swings (2pd/1.5pd)

7 Pull ups

 

Thursday Aug 6th

AMRAP 25

5K row buy in

Remaining time: Burpee over rower

 

Friday Aug 7th

Bench Press

EMOM 10 x 3 reps @ whatever your 5x5 was before

+

16-14-12-10-8

DB Step ups

Rx+(50/35) Rx(35/20)

DB Push press

Rx+(50/35) Rx(35/20)

 

Saturday Aug 8th

For Time

1000m Run

+

5 Rounds

30 Air Squats

15 Push ups

 *Rest five minutes, then REPEAT

 **RX+ (with vest)

Sunday, Aug 9th 

Get outside and be rad! 

Monday Aug 10th

For Time

1000m Row 

30 Pull-ups Rx+(C2B)

50 burpee to 6” target 

30 Pull-ups Rx+(C2B)

1000m Row

Tuesday Aug 11th

E90S x 7: 3 Deadlift (same weight all sets – moderate weight)

+

AMRAP 15

1 Bear complex 

Rx+(155/125) Rx(115/85) 

AB cals Rx+(15/12) Rx(12/9) 

2 Bear complex

AB cals 

3 Bear complex

AB cals 

Etc, etc, etc

Bear Complex: Power clean, front squat, push press, back squat, push press 

Wednesday Aug 12th

For Time:

100 DBall OTS

Rx+(100/75) Rx(75/50) 

 

*EMOM: DU Rx+( 25) Rx (15)*

Thursday Aug 13th

EMOM 24

Min 1: Row Cals

Rx+ (15/12) Rx (12/9) 

Min 2: 10 box get overs overs Rx(7) 

Min 3: Max HSPU Rx+ (strict)

Min 4: Rest

Friday Aug 14th

E2M x 5: 7 Front Squat @ 10 rep weight from previous

+

AMRAP 2: Max Cals AB

*rest 1 minute* 

AMRAP 2: Empty Bar Jump Squats (45/35) 

*rest 1 minute* 

AMRAP 2: Max Cals AB

*rest 1 minute* 

AMRAP 2: Empty Bar Jump Squats (45/35)

Saturday Aug 15th

Partner AMRAP  25

100 DB snatches Rx+(50/35) Rx(35/20) 

75 Goblet squats with your dumbbell Rx+(50/35) Rx(35/20) 

50 ft Single arm DB overhead lunge (each person)

Sunday, Aug 9th 

Get outside and be rad! 

3315 Eastern Ave Baltimore , MD 21224

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