WODs 250504 - 250510

5/4-5/10

Monday

For Time

(20 minute Time Cap)

Run 400 Meters 

Then, 

10 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

Then,

Run 400 Meters


Tuesday

WOD 1

Every 1:30 for 12 minutes
Station 1 – 10 Goblet Squats
Station 2 – 4 Turkish Get-ups (2 reps each arm)
Station 3 – 8 Weighted Pull-ups
Station 4 – 10 Barbell Roll out

WOD 2
Five sets of:
45 seconds: Row (max calories)
Rest 15 seconds
45 second: Wall Ball Shots (20/14)
Rest 15 seconds
45 seconds: Dumbbell Box Step-Ups (20”box) (pick weight)
Rest 15 seconds of Rest


Wednesday

3 Rounds For Time

100 Meter KB Suitcase Carry (switch hands at 50 meters)

25 KB Goblet Squats

100 Meter KB Overhead Carry (switch hands at 50 meters)

25 Russian KB Swings

Men 55lbs/Women 35lbs


Thursday

3 Rounds

12 DB Bench Press

12R/12L Bulgarian Split Squat-Single KB

12 Pendlay Rows

24 Floor Wipers

12 Ring Dips

21’s DB Curls


Friday

WOD 1

Every 90 seconds for 12 minutes

Right Arm

5 KB Rows

5 KB Front Rack Squats 

5 KB Push Press

Left Arm

5 KB Rows

5 KB Front Rack Squats

5 KB Push Press

-Rest 5 minutes

WOD 2

5 Rounds For Time

10 Russian KB Swings

8 Single KB Cleans

6 Single KB Thrusters

20 Single Leg V-ups


Saturday

Run 800 Meters

5 Rounds

10 Pull-ups

20 Push-ups

30 Air Squats

Run 800 Meters

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