WODs 260913 - 260919

9/13-9/19

Monday 

Five 4 minute AMRAPs

4 Hang Power Cleans (105/80)

8 Push-ups

16 Split Squats (8R/8L)

Rest 1 minute between rounds 


Tuesday

Strength

Bench Press

4 x 8 reps @ 70% of 1RM

WOD

3 Rounds

45 seconds Air Bike, Calories 

Rest 15 seconds

45 seconds Pull-ups

Rest 15 seconds 

45 seconds Medicine Ball Sit-ups (20/14)

Rest 90 seconds


Wednesday

5 Rounds For Time

Row 20 Calories

20 Russian KB Swings (55/35)

10 Strict Handstand Push-ups


Thursday

Strength

Back Squat

12 reps @ 65% of 3RM

9 reps @ 70% of 3RM

6 reps @ 75% of 3RM

3 reps @ 80% of 3 RM

Rest 60 seconds between sets

WOD 

9 minute AMRAP

Run 100 Meters

7 Box Jumps (24/20)

7 Chest To Bar Pull-ups


Friday

20 minute AMRAP

30 Double-unders

15 Push-Press (75/55)

10 Toes To Bar


Saturday

4 Rounds For Time

Run 200 Meters

12 Hang Squat Cleans (95/65)

15 Ring Push-ups

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