WODs 260329 - 260404

3/29-4/4

Monday 

Dead-lift

10 reps @ 70%

8 reps @  75%

6 reps @  80%

4 reps @ 85%

2 reps @ 90%

WOD

For Time

2 Rounds 

50 ft DB Walking Lunge (Hang Position)

15 Toes To Bar

50 ft DB Walking Lunge

15 Pull-ups

50 ft DB Walking Lunge

15 Ring Dips


Tuesday

Bench Press 

10 reps @ 70%

8 reps @  75%

6 reps @  80%

4 reps @ 85%

2 reps @ 90%

WOD

12 minute EMOM

Minute 1: Air Bike 12/10 Calories

Minute 2: 15 Push-ups

Minute 3: 20 Gorilla Rows

Minute 4: 10 Burpees


Wednesday 

For Time

15-12-9-6

Wall Balls (20/14)

18-15-12-9

Russian Kettlebell Swings (70/55)

25-20-15-10

Row, Calories


Thursday

Back Squat

10 reps @ 70%

8 reps @  75%

6 reps @  80%

4 reps @ 85%

2 reps @ 90%

WOD

12 Minute AMRAP

8 Alternating one arm DB Clean & Jerks(pick load)

12 Toes To Bar

24 Double-unders


Friday

Shoulder Press

10 reps @ 70%

8 reps @  75%

6 reps @  80%

4 reps @ 85%

2 reps @ 90%

WOD

For Time

Row 2,000 meters 


Saturday

5 Rounds For Time

15 Deficit Push-ups (hands on KBs)

12 Double KB Deadlifts

9 Double KB Hang Power Cleans

6 Double KB Push Press

Run 200 Meters

Men 2- 55lbs KBs/women 2-35lbs KBs

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