WODs 260705 - 260711

 7/5 - 7/11


Monday:

4 Rounds For Time

9 Dead-lifts (225/155)

15 Wall Balls (20/14)

21 Calorie Row


Tuesday:

Strength:

5 x Max Rep Strict Pull-ups

Rest 60 seconds

WOD:

Three Rounds For Time:

30 Kettlebell Swing (55/35)

Bear Crawl, 50 feet

30 AbMat Sit-ups

Bear Crawl, 50 feet


Wednesday:

Barbell Complex

Seven rounds for loads of:

2 Dead-Lifts

2 Squat Cleans

2 Front Squats

2 Shoulder Presses

2 Push Press

2 Push Jerks

2 Back Squats

2 Overhead Squats

Rest 2 minutes between rounds.

Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.


Thursday:

For Time:

Row 5K

Then,

'Plank You Very Much'

Three rounds, 60 seconds in each position.

Front Plank

Side Plank

Hollow Hold

Side Plank


Friday:

Strength:

15 minutes to establish a 1RM

Close Grip Bench Press

WOD:

For Time:

250 single-unders

Each time you break, perform 10 push-ups and 5 strict chin-ups


Saturday:

For Time

30-24-18-12-6

AbMat Sit-ups

15-12-9-6-3

Hang Squat Cleans(95/65)

5-5-5-5-5

Burpee Box Jumps(24/20)


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