WODs 250810 - 250816

8/10-8/16

Monday

Power Clean & Jerk

6 reps @ 75%

4 reps @ 85%

2 reps @ 90%

WOD

3 Rounds 

Row 250 Meters

10 Ring Dips

5 Strict Handstand Push-ups 


Tuesday

Back Squat

3 x 10 reps @65%

Front Squat

3 x 6 reps @65%

WOD

7 minute AMRAP

12 Russian KB Swings 

9 KB Crush Push-ups

6 Alternating KB Squat Cleans


Wednesday

4 Rounds

Air Bike 1000 Meters

15 Incline DB Bench Press (pick weight)

15 Feet Elevated Ring Rows


Thursday

For Time

15-12-9

Dead-Lift (225/155)

7-5-3

Wall Walks

42-30-18

Double-unders


Friday

Every 1:30 For 12 minutes

Right

3 One Arm KB Swing

3 One Arm KB Swing Clean

3 One Arm KB Push Press

Left

3 One Arm KB Swing

3 One Arm KB Swing Clean

3 One Arm KB Push Press

Go as heavy as possible maintaining good form

Rest 5 minutes

3 Rounds (not for time)

8R/8L Half Kneeling KB Press

8R/8L Single Arm KB Rows

8 KB Goblet Squats

8R/8L 1/4 Turkish Get-up 


Saturday

25 Minute AMRAP

6 Devils Press (pick weight)

8 Strict Pull-ups

10 Burpees

Run 100 Meters

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