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 


Saturday

5 Rounds For Time

Right 

6 Single Arm KB Row

5 Single Arm KB Cleans

4 Single Arm KB Front Rack Squats

3 Single Arm KB Push Press

2 Single Arm KB Snatch

Left

6 Single Arm KB Row

5 Single Arm KB Cleans

4 Single Arm KB Front Rack Squats

3 Single Arm KB Push Press

2 Single Arm KB Snatch

Run 100 Meters

Men 55lb KB/women 35lb KB

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