WODs 251012 - 251018

FRIDAY OCTOBER 17 THE ONLY TIME TO WORKOUT WILL BE AT 6a.



SATURDAY: Closed for OSU Homecoming parade

10/12-1018


Monday

For Time:

Row 500 Meters

Then,

3 Rounds

20 Push Press (75/55)

10 Lateral Burpees Over Barbell

Then,

Row 500 Meters


Tuesday

3x

Bench Press, 5-8 reps

(Increase weight on each set)

Rest 1:30 between sets

3x

Dead-Lift, 8 Reps

(Increase weight on each set)

Rest 1:30 between sets

3x

Hang Squat Clean, 5-8 reps

(Increase weight on each set)

Ab Finisher:

3x

6R/6L 1/4 KB Turkish Get-up

15 KB Overhead Sit-ups

20 KB Deadbug Bicycles


Wednesday

4 Rounds For Time (or not)

Run 400 Meters

Row 500 Meters

Air Bike 1000 Meters


Thursday

3x

15 Goblet Squats (As Heavy As Possible)

Super Set: 20 Box Step-ups (unweighted)

Rest 1:30

3x

12R/12L KB Gorilla Rows (55-70/35-55)

Super Set: 8-10 Strict Pull-ups

Rest 1:30

3x

15 Ring Dips

12 Incline DB Flyes (pick weight)

Rest 1:30

3x

Barbell Curls, 8-12 reps

Increase weight on each set

Super Set: Cross Body DB Hammer Curls (pick weight)

3x

20 AbMat Sit-ups

30 Bumper Plate Russian Twist (15/10)


Friday

6a Class Only

20 minute AMRAP

Run 100 Meters

20 American KB Swings (55/35)

15 Wall Balls (20/14)


Saturday

Closed

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