WODs 240407 - 240413

4/7-4/13

Monday

Deadlift

5 x 5 reps

Increase weight on each set

WOD

4 Rounds

Row 250 Meters

5R/5L KB Clean & Jerk (55/35)

10 Alternating KB Goblet Reverse Lunge (55/35)

20 Sit-up Twists


Tuesday

Strength:

Bench Press 

4 x 8 reps

As Heavy As Possible

Rest 2 minutes between sets

WOD

Every 3 minutes for 12 minutes

Row 20/15 Calories

Max Rep Push Press (95/65)


Wednesday

Back Squat

4 x 8 reps

As Heavy As Possible

WOD

12 minute AMRAP

12 Hand To Hand KB Swing

12 KB Goblet Squats

12 Toes To Bar


Thursday

5 Rounds For Time

15 Ring Push-ups

10 Box Jumps (24/20)

Run 400 Meters


Friday

Shoulder Press

5 x 2 reps

Push Press

5 x 4 reps

Push Jerk

5 x 6 reps

Go as heavy as possible on all lifts


Saturday 

5 Rounds For Time

5 Dead-lifts (275/185)

15 Wall Balls (20/14)

10 Strict Ring Dips

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