WODs 251005 - 251011
10/5-10/11 Monday 3x DB Bench Press 8-12 reps (Increase weight on each set) Super Set: DB Floor Flyes, 12 reps Rest 1:30 3x Back Squat 7-10 reps (Increase weight on each set) Super Set: DB Walking Lunges (20 steps) Rest 1:30 3x Shoulder Press 12 reps (Increase weight on each set) Super Set: Side Delt Raise 12 reps Rest 1:30 3x Strict Chin-ups 8-12 reps Super Set: KB Gorilla Rows, 12 reps Rest 1:30 Tuesday 5 Rounds For Time Air Bike 500 Meters 6 Burpee Box Jumps 12 Alternating DB Snatch (pick weight) Wednesday 4 Rounds 7 Power Cleans (increase weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Thursday 20 minute AMRAP 45 Single unders 7 Devils Press (pick weight) 15 Medicine Ball Sit-ups (20/14) Friday 4 Rounds Incline DB Bench Press 8-12 Reps (Increase weight on each round) 15 Ring Dips 8 Front Squats (Increase weight on each round) 12 Feet Elevated Ring Rows Saturday 3 Rounds For Time Run 400 Mete...