WODs 260308 - 260314

3/8-3/14

Monday

Bench Press

2 x 5 reps @ 75%

2 x Max Rep

Rest 60 seconds between reps

WOD

5 Rounds

7 Burpee Box Jumps (24/20)

10 Strict Ring Dips


Tuesday 

Back Squat

4 x 7 reps

As Heavy As Possible

WOD

3 Rounds For Time

Air Bike, 10/8 Calories

40 FT Overhead DB Walking Lunge

10 Strict Pull-ups 


Wednesday 

7 Rounds For Time 

15 Push-ups

12 Calorie Row

9 Shoulders To Overhead

6 Hang Power Cleans

Rest 1 minute between rounds


Thursday 

3 Rounds

9 Pendlay Rows

7 Hang Power Cleans

5 Shoulder Press

Men 95/women 65

3 Rounds

9 Pendlay Rows

7 Hang Power Cleans

5 Push Press

Men 115/women 75

3 Rounds

9 Pendlay Rows

7 Power Cleans

5 Push Jerk

Men 135/women 95


Friday

10 Rounds

5 DB Squat + Arnold Press

5 DB Bent Over Rows

5 DB Hang Squat Clean

5 DB Burpees

Rest 60 seconds 


Saturday

5 Rounds

Run 100 Meters
8 Chest To Bar Pull-ups
8 Front Squats (135/95)
8 Handstand Push-ups

Rest 1 minute 

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