WODs 251019 - 251025

10/19-10/25

Monday

Power Cleans

5 x 5 reps 

As Heavy As Possible

Rest 1:30-2 minutes between sets

Seated Barbell Shoulder Press

5 x 8 reps

As Heavy As Possible

Rest 1:30-2 minutes between sets

5x

10R/10L DB Split Squats

As Heavy As Possible

Rest 1:00-1:30 minutes between sets

5x

Max Rep Strict Chin-ups

Rest 1:30 minutes between sets


Tuesday

20 minute AMRAP

Run 100 Meters

12 Push Press (75/55)

6 Burpee Box Jump (24/20)


Wednesday

Back Squat

3 x 10 reps (same weight on each set)

Rest 1:30 between sets

3x

Incline Barbell Bench Press, 5-7 Reps (increase weight on each set)

Rest 1:30 between sets

Dead-lift

5 x 5 reps (increase weight on each set)

Rest 1:30-2:00 minutes between sets

3x

20 Hanging Knee Raises

15 Hip Extensions

Rest 1:30 between sets


Thursday

12 Minute EMOM

10 Russian KB Swings 

7 KB Squat Clean Thrusters

WOD

For Time

Row 1,000 meters

Rest 3 minutes

Row 1,000 meters


Friday

3x

12 Incline DB Bench Press

Increase weight on each set

12 Ring Dips

Rest 60-90 seconds between rounds

3x

15 Goblet Squat (55-70/35-55)

15 Feet elevated hip bridge

Rest 60-90 seconds between rounds

3x

12 Pendlay Row (135+/95+)

8 Ring Chin-ups

Rest 60-90 seconds between rounds


Saturday

7 Rounds For Time

Run 100 Meters

3 Squat Clean Thrusters (135/95)

6 Lateral Burpees Over Barbell

9 Pull-ups

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