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 Meters

15 Hang Power Clean & Jerk (95/65)

10 Box Jumps (24/20)

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