WODs 260726 - 260801

7/26-8/1

Monday:

Strength:

Power Clean

5 x 5 reps @ 85% of 1 RM

Rest 2 minutes between sets

WOD:

9 Minute AMRAP

15/12 Calorie Row

15 Russian KB Swings (55/35)

5 Bar Muscle-ups


Tuesday

3 Rounds for time of:

75 Double-unders

15 Toes To Bar

15 KB Snatch, Right Arm (55/35)

15 KB Snatch, Left Arm (55/35)


Wednesday:

Strength:

15 minutes to establish a 1RM Front Squat

WOD:

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

9 minute AMRAP/Rep

Single KB Clean (70/55)

Burpees


Thursday:

Strength:

Shoulder Press

5 x 5 reps @ 75%

WOD:

Three Rounds For Time

30 Double-unders

15 Push Jerks (95/65)

10 Knees To Elbows


Friday:

Three Rounds For Time:

Row 500 Meters

30 Medicine Ball Cleans (20/14)

15 Bench Press (155/105)


Saturday:

Five Rounds For Time:

Air Bike 500 METERS

5 Strict Handstand Push-ups

10 Chest To Bar Pull-ups

15 Hand Release Push-ups

20 Air Squats

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