WODs 260208 - 260214

2/9 - 2/15


Monday

Push Press

5 x 3 reps @ 85%

WOD

9 minute AMRAP

9 DB Push Press

12 Toes To Bar

6 Burpee Box Jump (24/20)


Tuesday

24 minute EMOM (6 rounds)

Minute 1: 8 KB Swing + Squat Clean

Minute 2: 16 Push-ups 

Minute 3: 16 Cossack squats

Minute 4: 16 Front Plank KB Cross Body Drags


Wednesday

5 Rounds Each For Time

12 Front Rack Lunges (95/65)

9 Hang Power Cleans (95/65)

30 Double-unders

Rest 2 minutes between rounds


Thursday

20 minute EMOM (5 rounds)

Minute 1: Air Bike, Max Calories

Minute 2: Max Rep DB Deadlifts  (50’s/35’s)

Minute 3: Max Rep Pull-ups

Minute 4: Rest


Friday 

20 minute AMRAP

Row 500/450 Meters

20 Wall Balls (20/14)

10 Lateral Burpees Over The Rower


Saturday

4 Rounds For Time

10 Russian KB Swings (70/55)

15 Ring Rows

20 Box Step-ups (20/20)


Sunday

Sunday

Olympic Lifting with Carl 2p

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