WODs 250413 - 250419

4/13-4/19

Monday

5 Rounds, Each Round For Time:

Row 250 Meters

5 Power Snatches (135/95)

Run 200 Meters

Rest 2 minutes between rounds


Tuesday

3 Rounds

10 Strict Handstand Push-ups

Row 20 Calories

30 Double-unders

-Rest 3 minutes Then,

3 Rounds

10 Pike Push-ups

10 Lateral Jumps Over The Rower

Row 20 Calories


Wednesday 

3 Rounds

12 Incline DB Bench Press (as heavy as possible)

12 Pendlay Rows (as heavy as possible)

12 Back Squat @ 70%

12 Hip Extension

12 DB Cross Body Hammer Curls (each arm)

12 DB Triceps Kick Back (each arm)

24 KB Dead Bug Bicycle

Rest 2 minutes between rounds


Thursday

For Time

20 Strict Pull-ups

Air Bike 1,000 Meters

10 Strict Pull-ups

Run 400 Meter

Rest 5 minutes

Then,

20 Knees To Elbows

Air Bike 1,000 Meters

10 Knees To Elbows

Run 400 Meters


Friday

For Time

10-9-8-7-6-5-4-3-2-1

Power Clean (155/95)

Ring Dips


Saturday

4 Rounds For Time

Farmers Carry 100 Meters (pick weight)

10 Burpee Box Jumps (24/20)

10 Chest To Bar Pull-ups

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