WODs 250615 - 250621

 6/15-6/21

Monday

Full Snatch

3 reps @ 75%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 85%

WOD

4 Rounds

Bench Press 6 reps @ 80%

12 Lying DB Skull Crushers (pick weight)

Run 200 Meters


Tuesday

Squat Clean

3 reps @ 75%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 85%

Front Squat

3 x 5 reps @ 85%

WOD

2 Rounds For Time

14 DB Reverse Lunge (2 DBs, pick weight)

Air Bike 15 Calories


Wednesday

Seated Barbell Shoulder Press

2 x 7 reps 

2 x 6 reps

2 x 5 reps

WOD

7 Rounds For Time

2 Jerks (155/105)

6 Deadlifts (155/105)

4 Box Jumps (24/20)


Thursday

DB Half Squat Jumps

7 x 3 reps  (heavier than last week)

Front Squat

5 x 5 reps @ 85%

WOD

50 Strict Pull-ups*

*every break = 5 Burpees


Friday

Power Snatch

3 reps @ 75%

3 reps @ 75%

2 reps @ 80%

2 reps @ 80%

2 reps @ 85%

Snatch Grip Deadlift 

3 x 5 reps @ 120% Snatch 1RM

WOD

5 Rounds 

10 Front Plank KB Crossbody Drag

10 Kneeling KB Windmill

20 KB Deadbug Bicycle

10 Kneeling KB Windmill


Saturday

For Time

50-35-20

Row, Calories

Double-unders

Burpees

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