WODs 260719 - 260725

7/19-7/25

Monday:

For Time:

Row 500 meters

21 Dead-lifts (men 225lbs/women 135lbs)

9 Bench press (men 135/women 85lbs)

Row 500 meters

15 Dead-lifts

15 Bench press

Row 500 meters

9 Dead-lifts

21 Bench press


Tuesday:

Shoulder Press

5-5-5-5-5 As Heavy As Possible 

Push Press

3-3-3-3-3 AHAP

Push Jerk

1-1-1-1-1 AHAP

Rest as needed, then,

Tabata Jump Rope - 8 rounds for max reps


Wednesday:

For Time

Run 400 Meters

10 Devils Presses (pick wt)

10 Strict Pull-ups (ring rows)

Run 200 Meters

8 Devils Presses 

8 Chest To Bar Pull-ups (pull-ups)

Run 100 Meters

6 Devils Presses 

6 Bar Muscle-ups (C2B pull-ups)



Thursday:

Every 1:30 for 6 Rounds

6 Hang Power Cleans

6 Front Squat

6 Shoulder To Overhead 

Max Rep 1 Push-up Renegade Rows  in remaining time

Rest 1:30


Friday:

20 minute AMRAP

Row 10 Calories 

7 Handstand Push-ups

5 Burpee Box Jumps (24/20)


Saturday:

3 rounds for time of:

50 ft Bumper Plate Overhead Walking Lunge (45/25)

30 Good Mornings (45/35 Barbell)

30 Knees to Elbows


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