WODs 250629 - 250705

6/29-7/5

Monday

Full Snatch

3 reps @ 83%

2 reps @ 88%

2 reps @ 90%

WOD

4 rounds

12 DB Floor Press

12 DB Push Press

12 Single DB Overhead Triceps Extensions


Tuesday

Squat Clean

3 reps @ 83%

2 reps @ 88%

2 reps @ 90%

Back Squat

3 x 3 reps @ 85%

2 x 2 reps @ 90%

WOD

3 Rounds

Row 25 Calories

20 Medicine Ball Sit-ups


Wednesday 

Seated DB Shoulder Press

4 x 12 reps

Increase weight on each set

WOD

12 minute Ascending AMRAP/REP

2-4-6-8-10-12-14-16-20

Ring Row

Box Jump(24/20)

Push Press (95/65)


Thursday

DB Single Leg Half Squat Jumps (2 footed landing)

5 x 3 reps each leg

DB Reverse Lunges

2 x 16 reps

WOD

10-8-6-4-2

Back Squat (135/95)

Run 200 Meters


Friday

4 Rounds For Time

7 Power Cleans (155/105)

17 Wall Balls (20/14)

76 Single-unders


Saturday

5 Rounds For Time

15 Russian KB Swings

12 KB Squat Clean Thrusters

9 KB Crush Push-ups

6 Strict Toes To Bar

Run 200 Meters

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