WODs 260628 - 260704

6/28-7/4


Monday

4 Rounds For Time

50 Double-unders

12 Front Rack Barbell Lunges (95/65)

 12 Ring Dips


Tuesday

Every 8 minutes, for 32 minutes (4 sets):
Row 500 Meters
16 Burpee Box Step-Overs (24/20)
20 Russian Kettlebell Swings (55/35)
Row 500 Meters


Wednesday

20 minutes to establish a 1 RM Squat Snatch

WOD

12 minute AMRAP/Rep

3 Squat Snatches (60% of today’s 1 RM)

3 Toes To Bar

6 Squat Snatches

6 Toes To Bar

9 Squat Snatches

9 Toes To Bar

12 Squat Snatches

12 Toes To Bar

Keep adding 3 reps to each round until time expires.


Thursday

3 Rounds For Time

Row 500 Meters

50 Double-unders 

50 Push-ups


Friday

20 Minute AMRAP

10 Goblet Squats (55/35)

8 Handstand Push-ups

6 Hang Power Cleans (135/105)


Saturday

4 Rounds For Time

7 Push Press (115/75)

17 Burpees

76 Single-unders 

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 250727-250802

7/27 - 8/2 Monday Bench Press 4 x 7 reps @ 75% of 1RM 10-8-6-4-2 Wall Balls (20/14) 2 Push-up Burpees Tuesday Back Squat 5 x 8 reps @ 70% of 1 RM WOD 5 Rounds (15 minutes) 30 seconds: Front Plank Rest 15 seconds 30 seconds: Side Plank Rest 15 seconds 30 seconds KB Dead Bug Bicycles Rest 15 seconds 30 seconds: Side Plank Rest 15 Seconds Wednesday 4 Rounds For Time Row 250 Meters 12 Pull-ups 8 Push Press (115/75) 12 Toes To Bar Thursday Deadlift  8 x 5 reps @70% of 1RM WOD 3 Rounds For Time Row 250 Meters 25 Push-ups Friday 4 Rounds  20 Russian KB Swings  15 Goblet Squats 10 Alternating KB Swing Snatch Saturday 10 Rounds For Time 7 Hang Squat Clean Thrusters (95/65) 7 Burpee Pull-ups Run 100 Meters
Read more