Monthly Archives: August 2020

Bench Press- 5X4@70% or RPE5
*15 min cap.

Complete 4 Rounds:
5X- BB Strict OHP (115/75)
10X- DB Incline […]

Sumo Deadlift- Est. a 1RM or 5X10@RPE8
*16 min cap.

Complete 4 Rounds:
15X- MB Squatted Side Step RL=1 […]

Sumo Deadlift- Est. a 10RM or 5X8@RPE6
*15 min cap.

Complete for time in any order/rep scheme:
100X- Conventional […]

Pause Bench Press- 4X10@50% or RPE6.
*16 min cap. 2 sec pause.

Start on any circuit:
C1: 14-12-10-8-6. Rest […]

Start on any circuit:
C1: 6-8-10-10-8-6. Rest 1 min after set.
Chin-ups
DB Bent-over Row (55/35) RL=1

C2: 6-8-10-10-8-6. […]

Complete for time: 15-14-13-12-11-10.
Run 200Y
BB Push Press (95/65)
Jump Rope (X10)
Starfish Sit-up RL=1
Bike or Row (cals)
WB Core Twist […]

Low Bar Back Squat- 4X3@85% or 4X5@RPE5
*16 min cap.

Start on any circuit:
C1: 4 sets. Rest 60-90 […]

Complete strength in any order:
Sumo Deadlift- 5X2@85% or 5X5@RPE5
Pause Bench Press- 4X1@RPE10 or 4X5@RPE5
*25 min cap.

Low Bar Back Squat- 3X4@80% or RPE5
*14 min cap.

Partner WOD for time:
C1: 14-12-10-8.
BB Reverse Lunge […]

Complete for time: 20-16-12-8-4.
Pull-ups
Run 200Y
TTB
Run 200Y
BB Bent-over Row (95/65)
Burpees