WODs 260830 - 260905

8/30-9/5

Monday

Bench Press

4 x 8 reps AHAP

Rest 30 seconds between sets

WOD

4 Rounds

45 seconds: Air Bike, Max Calories

Rest 15 Seconds

45 seconds: Max Rep Strict Ring Dips

Rest 15 seconds 

45 seconds: Max Rep Single-unders

Rest 15 seconds


Tuesday

Back Squat

4 x 8 reps AHAP

Rest 30 seconds between sets

WOD

4 Rounds For Time

15 Wall Balls (20/14)

5 Burpee Box Jumps (24/20)


Wednesday

For Time

Row 1000 Meters

Then,

5 Rounds

5 Power Clean (155/105)

10 Pull Ups

Then,

Row 1000 Meters


Thursday

Dead-lift

4 x 8 reps AHAP

Rest 30 seconds between sets

WOD

2 Rounds For Time

100 Double-unders

50 Russian KB Swings (55/35)

25 Burpees


Friday

Every 5minutes on the minute for 25 minutes

10 Back Squats (155/105)

Row 30 Calories


Saturday

8 Rounds For Time 

4 Strict Pull-ups 

6 Strict Handstand Push-ups 

8R/8L KB Swing Clean & Jerk

10 KB Goblet Squats

Run 100 Meters

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