WODs 240908 - 240914
9/8-9/14
Monday
Power Snatch + Overhead Squat
7 x 2 Reps
Increase weight on each set
WOD
3x
10 Strict Pull-ups
10 DB Push Press (pick weight)
20 Jack Knife Sit-ups
Tuesday
12 minute EMOM
5 Russian KB Swings
5 KB Deadlift High Pull
5 KB Squat Clean Thrusters
WOD
For Time
Row 1,000 meters
Rest 3 minutes
Row 1,000 meters
Wednesday
Clean & Jerk
7 x 2 Reps
Increase weight on each set
Front Squat
7 x 3 Reps
Increase weight on each set
WOD
3 x
20 Hanging Knee Raise
30 Bumper Plate Russian Twists (15 each side)(15/10)
Thursday
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Increase weight on each set
Friday
20 minute AMRAP
Row 15/12 Calories
12 DB Bench Press (pick weight)
12 Supine Ring Rows
Saturday
4 Rounds For Time
20 Alternating DB Snatch
20 Reverse DB Goblet Lunges
Run 200 Meters