WODs 260823 - 260829

8/23-8/29

Monday

5 minute AMRep

Max Rep Shoulder Press (95/65)

Then,

Row 500 Meters

5 minute AMRep

Max Rep Push Press (95/65)

Then,

Row 500 Meters

5 minute AMRep

Max Rep Push Jerk (95/65)

Then,

Row 500 Meters


Tuesday

Strength

Dead-lift

4x6 Reps AHAP

Rest 60 seconds between sets

WOD

7 Rounds for Time

7 Ring Rows

9 Box Jumps (24/20)

7 Toes to Bar


Wednesday

WOD:

15 minutes to work to a

1 RM Hang Power Snatch

WOD

30-20-10

Medicine Ball Push-ups

Row, Calories

Then,

Run 800 Meters


Thursday

Strength

Back Squat

4 x 8 Reps AHAP

Rest 60 seconds between sets

WOD

3 Rounds for Time

Run 200 Meters

12 Thrusters (95/65)

12 Pull Ups


Friday

Strength

Bench Press

4 x 8 Reps AHAP

Rest 60 seconds between sets

WOD

Tabata Air Bike, Calories (8 intervals)

Rest 2 minutes

Tabata Deadlift (135/95)


Saturday

5 Rounds For Time

Run 400 Meters

2 Rope Climbs

4R/4L KB Cleans  (70/55)

6 Box Jumps (24/20)

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