WODs 260607 - 2660613

6/7-6/13

Monday

Every minute on the minute for 12 minutes

Squat Snatch + Power Snatch

WOD

3 Rounds For Time

50 Double-unders

15 Shoulder-to-Overheads, 95/65 lbs

15 Toes-to-bars


Tuesday

4 Rounds For Time

10 Back Squats (185/125)

20 Push-ups

Run 200 Meters


Wednesday

Every minute on the minute for 12 minutes

Power Clean + Hang Squat Clean

WOD

3 Rounds For Time

5 Wall Walks

10 Deadlifts (225/155)

Row 15 Calories


Thursday

3 RoundsFor Time

15 Russian KB Swings

50 ft KB Front Rack Walking Lunge*

15 Single KB Thruster

50 ft KB Overhead Walking Lunge *

Men 55/Women 35

*switch hands at 25 feet


Friday

5 cycles - 3 minute AMRAPs

3 Power Cleans (175/115)

10 Ring Push-ups

Run 100 Meters

Rest 1 minute between each cycle

For each cycle, restart the AMRAP


Saturday

For Time

Row 1000 Meters

Then,

4 Rounds

20 Russian KB Swings

15 Goblet Squats

5R/5 KB Clean & Press

10 Strict Pull-ups 

Then,

Row 1000 Meters

Men 55lb KB/Women 35lb KB

Popular posts from this blog

WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
Read more

WODs 250810 - 250816

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters
Read more

WODs 250706 - 250712

7/6-7/12 Monday Full Snatch 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep Incline Bench Press (115/75) Max Rep DB Skull Crushers (25/20) Max Rep Ring Dips Rest 1 minute Tuesday Squat Clean 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% Back Squat 3 reps @ 85% 2 reps @ 88% 2 reps @ 92% 1 rep @ 96% WOD 9 minute AMRAP 5 Pull-ups 7 Box Jumps (24/20) 14 Jack Knife Sit-ups Wednesday Seated DB Shoulder Press 5 x 8 reps WOD 3 Rounds 30 seconds work/30 seconds rest Max Rep Bench Press (135/95) Max Rep Strict Pull-ups Air Bike, Max Calories Thursday DB Single Leg Half Squat Jumps (2 footed landing) 5 x 5 reps each leg WOD 21-15-9 Hang Squat Clean (75/55) 16-12-8 Front Rack Reverse Lunge (75/55) 20-16-12 Floor Wipers Friday Power Clean 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 93% WOD 4 Rounds 8 Romanian Deadlifts (155/105) 8 Pendlay Rows (155/105) 12 Reverse Hyper-extensions ...
Read more