WODs 260914 - 250920

9/14-9/20

Monday

Bench Press

5 x 7 reps

Increase weight on each set

WOD

3x

10 Strict Pull-ups

10 DB Push Press (pick weight)

20 Jack Knife Sit-ups


Tuesday

12 minute EMOM

5 Russian KB Swings 

5 KB Deadlift High Pull

5 KB Squat Clean Thrusters

WOD

For Time

Row 1,000 meters

Rest 3 minutes

Row 1,000 meters


Wednesday

Clean & Jerk

7 x 2 Reps

Increase weight on each set

Front Squat

7 x 3 Reps

Increase weight on each set

WOD

3 x

20 Hanging Knee Raise

30 Bumper Plate Russian Twists (15 each side)(15/10)


Thursday

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Increase weight on each set


Friday

20 minute AMRAP 

Row 15/12 Calories 

12 DB Bench Press (pick weight)

12 Supine Ring Rows


Saturday

5 Rounds For Time

10 2-DB Dead-lifts

10 2-DB Box Step-ups (20/20)

10 2- DB Hang Power Cleans & Jerk

15 1-DB Crunches

Rest 1 minute between rounds 

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