WODs 260412 - 260418

4/12-4/18

Monday

Strength

Back Squat

5 x 5 reps @ 85%

WOD

For Time

20-15-10

Air Bike, Calories

21-18-15

Russian Kettlebell Swings (55/35)

15-12-9

Pull-ups


Tuesday

Strength

Shoulder Press

5 x 5 reps @ 85%

WOD

3 Rounds For Time

100 Meter Farmers Carry (50lb DBs/35lb DBs)

8 Power Cleans (155/105)

15 Ring Push-ups


Wednesday

5 Rounds For Time

Row 15 Calories

10 Burpee Box Jump Overs

10 Chest To Bar Pull-ups 


Thursday

Strength

Deadlift 

5 x 5 reps @ 85%

WOD

3 Rounds of 60 seconds at each station for max reps

Air Bike, Calories

Wall Balls

Push-ups

Hang Power Cleans (95/65)

Rest 1 minute


Friday

Strength

Bench Press

5 x 5 reps @ 85%

WOD

For Time

Row 50 Calories

40 Double-unders

30 Hanging Knee Raise

20 Power Snatches (75/55)

10 Pull-ups 


Saturday

5 Rounds For Time

15 Russian Kettlebell Swings (70/55)

10 Box Jumps (24/20)

5 Clean & Jerks (155/105)

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