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WODs 250608 - 250614

6/8 - 6/14 Monday Full Snatch 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% WOD 20-15-10 Row, Calories  DB Incline Bench Press (pick weight) Ring Dips Tuesday Squat Clean 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% Front Squat 3 x 5 reps @ 80% WOD For Time Run 100 Meters 20 Alternating KB Squat Cleans (55/35) 20 Ring Rows Run 100 Meters 16 Alternating KB Squat Cleans 16 Ring Rows Run 100 Meters 12 Alternating KB Squat Cleans 12 Ring Rows Wednesday Seated Shoulder Press 2 x 8 reps 2 x 6 reps 1 x 5 reps Increase weight on each set WOD 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) Hand Release Push-ups (Army Style) Push Press (95/65) Thursday DB Half Squat Jumps (pick weight) 7 x 3 reps Front Squat 3 x 5 reps @ 85% WOD 4 Rounds Air Bike 15/12 Calories Max Rep Strict Pull-ups  Friday Power Snatch 3 reps @ 70%, 3 reps @ 75% 3 reps @ 80% 3 reps @ 80% Snatch Grip Dead-lift 2 x 5 reps @ 110% of Snatch 1RM WOD 3 Rounds For Time  Row 500 Meters 50 Doubleunders  Saturd...
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WODs 250601 - 250607

  6/1-6/7 Monday Full Snatch 3 reps @ 65% 3 reps @ 70% 3 reps @75% 3 reps @80% WOD 3 Rounds For Time Max Rep Barbell Floor Press (135/95) Row 20 Calories Tuesday Squat Clean 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD For Time 20-16-12 Air Bike, Calories Alternating DB Snatch (pick weight) Pull-ups Wednesday Seated Barbell Shoulder Press 5 x 7 reps Increase weight on each set WOD 3 Rounds For Time 12 Ring Dips 8 Burpee Box Jumps 6 Hang Power Cleans (135/95) Thursday Back Squat 3 x 7 reps @75% Front Squat 3 x 6 reps @75% WOD For Time Run 200 Meters 20 Pull-ups 15 Barbell Roll Outs Run 200 Meters 16 Pull-ups 12 Barbell Roll Outs Run 200 Meters 12 Pull-ups 9 Barbell Roll Outs Friday Power Snatch 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD Row 2000 Meters Saturday 5 Rounds For Time Run 200 Meters 5 Double KB Clean & Jerk 2 Rope Climbs
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WODs 250525 - 250531

5/25-5/31 Tuesday 4 Rounds 100 Meter Farmers Carry(pick weight) Air Bike 1000 Meters 20 Box Step-ups (20/20) Wednesday 12-10-8-6-4 Incline DB Bench Press (pick weight) Power Cleans (135/95) Ring Dips Thursday 10 Rounds For Time 4 DB Devils Press 6 DB Front Rack Squats 8 DB Push Press 10 Seated Leg Lifts Over DB (up over and back =1 rep) Friday 3 Rounds For Time Row 500 Meters 50 Double-unders 10 Chest To Bar Pull-ups Saturday Run 400 Meters 8 Wall Walks 8 Box Jumps Run 400 Meters 6 Wall Walks 6 Box Jumps Run 400 Meters 4 Wall Walks 4 Box Jumps Run 400 Meters 2 Wall Walk 2 Box Jumps
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WODs 250518 - 250524

5/18-5/24 Monday 4 Rounds For Time  10 DB Box Step-ups(20/20) (2 DBs pick weight) 15 Toes To Bar 20 DB Push Press    (2 DBs pick weight) Use the same pair of DBs for step ups and push press Tuesday 15 minutes to establish a 1 RM Hang Power Clean & Jerk Rest 5 minutes Then, 30 Reps For Time Hang Power Clean + Jerk @ 60% Wednesday For Time Run 400 Meters 50 Strict Pull-ups  Run 400 Meters 100 Push-ups  Run 400 Meters 150 Air Squats Run 400 Meters Thursday 15 minutes to establish a 1 RM Hang Power Snatch Rest 5 minutes  Then, 30 Reps for time Hang Power Snatch Rest+ Overhead Squat @ 60% Friday 3 Rounds For Time  Row 20 Calories 20 Burpees 40 Double-unders Saturday 3 Rounds For Time Air Bike 1000 Meters 15 Deadlifts (225/155) 15 DB Push Press (pick weight)
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