WODs 250824 - 250830

8/24-8/30

Monday

For Time 

Row 250 Meters

15 Pull-ups

30 Push-ups 

45 Air Squats

Row 250 Meters

10 Pull-ups

20 Push-ups

30 Air Squats

Row 250 Meters

5 Pull-ups 

10 Push-ups 

15 Air Squats 


Tuesday

15 Minute EMOM

Power Clean + Hang Squat Clean + Jerk (65% of 1RM clean & jerk)

WOD

3 Rounds For Time

Run 200 Meters

20 Russian KB Swings (55/35)

20 Wall Balls (20/14)


Wednesday

5 Rounds For Time

100 Meter DB Farmers Carry (pick weight)

10 Burpee Box Jumps (24/20)

5 Wall Walks


Thursday

4 Rounds

15 Incline DB Bench Press

8R/8L KB Clean & Press (55/35)

15 KB Goblet Squats (55/35)

20 Sit-ups (feet anchored with KB)


Friday

20 minute AMRAP

8 Strict Chest To Bar Pull-ups

KB Front Rack Walking Lunge,40 Ft (switch hands at 20 ft) (55/35)

16 Hand Release Push-ups


Saturday

5 Rounds For Time

Row 15/12 Calories 

9 Hang Power Snatch (95/65)

15 Wall Balls (20/14)

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