WODs 251102 - 251108

11/2-11/8

Monday

Bench Press

10-8-6-4-2

Increase weight on each set

Rest 1 minute between sets

Goblet Squats

4 x 12 reps

Increase weight on each set

Rest 1 minute between sets

Chest Supported DB Rows

4 x 12 reps (same weight)

Rest 1 minute between sets

Lying DB Hamstring Curl

4 x 12 reps

Increase weight on each set

Rest 1 minute between sets

400 Meter Farmers Carry (as heavy as possible)


Tuesday

For Time

Row 500 Meters

Then,

100-80-60-40-20

Single-unders

24-20-16-12-8

Alternating KB Snatch

50-40-30-20-10

AbMat Sit-ups 

Then,

Row 500 Meters


Wednesday

Power Clean

5 x 5 reps (go 10 lbs heavier than last week)

Rest 1:30 between sets

Incline DB Bench Press

3 x 8 reps (as heavy as possible)

Rest 1 minute between sets

Offset Front Rack KB Squats

3 x 8R/8L (55/35)

Rest 1 minute between sets

3x

10 DB Curl to Overhead Press

10 DB Triceps Kickback


Thursday

4 Rounds For Time 

Row 25/20 Calories

25 Push-ups

50 KB Overhead Flutter Kicks


Friday

Deadlift 

4 x 8 reps

Increase weight on each set

Rest 1:30 between sets

Shoulder Press

4 x 12 reps (same weight)

Rest 1 minute between sets

KB Kickstand Squats

3 x 10 each leg

Rest 1 minute between sets

Chin-ups

4 x Max Reps

Rest 1:30 between sets


Saturday 

12 Rounds For Time

10 DB Hang Cleans

8 DB Front Rack Reverse Lunges

6 Devils Press

Run 100 Meters

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