WODs 260712 - 260718

7/12-7/18

Monday:

Complete as many rounds possible in 25 minutes

Run 100 meters

5 Chin-ups

10 Ring Dips

15 Push-ups

20 Air Squats


Tuesday:

Strength:

15 minutes to establish a Power Clean

WOD:

9 minute AMRAP/Rep

3-6-9-12-15-18-21

Russian KB Swings (55/35)

Box Jumps

Toes To Bar


Wednesday:

Strength:

Shoulder Press

3-3-3-3-3

Go up in weight on each set.

WOD:

For Time

50-40-30-20-10

Double-unders

25-20-15-10-5

Hand Release Push-ups

25-20-15-10-5

Jack Knife Sit-ups


Thursday:

4 Rounds For Time:

10 Hang Squat Cleans (95/65)

10 Strict Ring Dips

Air Bike 15 Calories


Friday:

3 Rounds For Time 

Row 500/400 Meters

21 Russian KB Swings(55/35)

15 Wall Balls (20/14)

9 Burpees Over Rower


Saturday:

4 Rounds For Time And Reps

Run 200 Meters

15 Dead-lifts (225/155)

1 Minute Max Rep Push-ups

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