Week 32: 8 - 12 August

Monday, 8 August

Skill: Rowing form
3 rounds of 500m @ consistent pace w/ 2 min rest
1. same pace @ 30 strokes/min
2. " @ 26 s/m
3. " @ 22 s/m

WOD: 15 min AMRAP
250m row
35x Double Under (2:1 singles + 5 burpees)
200m run
35x Double Under (2:1 singles + 5 burpees)


Tuesday, 9 August

Strength: Back Squat
3-3-3-3-3-3

WOD: for Time
25-20-15-10-5
Power Clean @ 95/65
Front Squat
Push Press


Wednesday, 10 August

Warmup: Scap Activation (crawls)

WOD: EMOM (14 min)
odd: 10-12x T2B + 8 lateral jumps
even: 6-8x ring dips + 8 jumping lunge

*focus on quick transitions


Thursday, 11 August

Strength: Snatch
5-5-5-5-5

WOD: 8 RFT
200m run
8x OH Squat
8x Bar-facing burpee


Friday, 12 August

WOD: 8 RFT
10x pullups
10x pushups
10x situps
10x squats