WODs 250713 - 250719

7/13-7/19

Deload Week

Monday

Full Snatch

5 reps @ 50%

5 reps @ 55%

3 reps @ 60%

3 reps @ 65%

WOD

15-12-9-6

Pike Push-ups

Push-ups

Strict Ring Dips


Tuesday

Squat Clean

5 reps @ 50%

5 reps @ 55%

3 reps @ 60%

3 reps @ 65%

Back Squat

3 x 7 reps @ 65%

WOD

5 Rounds

KB Goblet Kickstand Squat (8R/8L)

KB Bent Over Rows (8R/8L)

8 KB Clean & Press

16 Sit-ups


Wednesday

Seated Barbell Shoulder Press

4 x 10 @ 55% of 1 RM

WOD

3 Rounds

45 seconds work/15 seconds rest

Max Rep DB Bench Press

Max Rep Ring Rows

Air Bike Max Calories

Rest 1 minute between rounds


Thursday

Bulgarian Split Squat

4 x 8 Reps each leg

WOD

For Time

16-12-8-4

Wall Balls (20/14)

Box Step-ups (20/20)


Friday

Power Snatch

3 x 3 reps @ 55%

3 x 3 reps @ 65%

WOD

3 Rounds

8R/8L Single Leg KB Deadlift

8 Strict Pull-ups

16 AbMat Sit-ups 


Saturday

For Time

75 Double under/Single under

50 Russian KB Swings (55/35)

25 KB Clean & Press (55/35)

50 Russian KB Swings

75 Double under/ Single under

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