WODs 251109 - 251115

11/9-11/15

Monday

3 Rounds

Air Bike 15/12 Calories

3 rounds of

5 Pull-ups

10 Push-ups

15 Air Squats


Tuesday

4 Rounds

DB Bench Press 12 reps

(Same weight on each set)

Back Squat 7 reps

(Same weight on each set)

Shoulder Press 8 reps

(Same weight on each set)

KB Gorilla Rows, 12 reps

Hanging Knee Raise 20 reps

Rest 2 minutes between rounds


Wednesday

5 Rounds For Time 

Row 15/12 Calories

12 Dead-lifts

9 Hang Power Cleans

6 Jerks

Men 115/Women 75


Thursday

4 Rounds

7 Power Cleans (Same 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

Rest 2 minutes between rounds


Friday

7 Rounds

15 Russian KB Swings

12 Alternating KB Clean & Jerk

9 KB Goblet Squats

6 KB Crush Push-ups 

3 Chest To Bar Pull-ups

Rest 1 minute between rounds

Men 55lbs/Women 35lbs


Saturday 

4 Rounds

Incline DB Bench Press 12 Reps

(Same weight on each round)

12 Ring Dips

DB Walking Lunges, 24 steps

12 Ring Rows

24 AbMat Sit-ups

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