WODs 250622 - 250628

6/22-6/28

Monday

Full Snatch

3 reps @ 78%

3 reps @ 83%

3 reps @ 88%

WOD

3 rounds

Bench Press

Max Reps @ 75%

Banded Triceps Push Down

Max Reps

Run 100 Meters


Tuesday

Squat Clean

3 reps @ 78%

3 reps @ 83%

3 reps @ 88%

WOD

10 minute Ascending Reps AMRAP

2-4-6-8-10-12

Deadlift(225/155)

Candlestick

Strict Pull-ups


Wednesday 

Seated Barbell Shoulder Press

2 x 6 reps

2 x 5 reps

Increase weight on each set

WOD

10-8-6-4-2

Incline DB  Bench Press

2-4-6-8-10

Strict Ring Dips

Row 10 Calories


Thursday

DB Half Squat Jumps

5 x 3reps (5 to 10lbs heavier than last week)

Front Squat

2 x 5 reps @85%

WOD

3 Rounds For Time

6 Burpee Box Jump Overd

12 Pull-ups


Friday

Power Snatch

3 reps @ 75%

3 reps @ 80%

3 reps @ 85%

WOD

3 Rounds

6 Snatch Grip Deadlift @ 125% of snatch 1RM

12 Reverse Hyper-extensions


Saturday

Row 1000 Meters

Then,

5 rounds

15 DB Push-ups

12 DB Dead-lifts

9 DB Hang Power Cleans

6 DB Push Press

3 Lateral Burpees Over DBs

Then,

Row 1000 Meters

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