WODs 260920 - 260926

9/20-9/26

Monday

Incline DB Bench Press

1 set each @ 15 reps, 12 reps, 10 reps, 8 reps

Increase weight on each set

WOD

9 minute AMRAP

5 Pull-ups

7 Push-ups

9 Russian KB Swings (55/35)

11 Air Squats


Tuesday

15 minutes to work up to a

1 RM Hang Power Clean

WOD

For Time

60-45-30

Single-unders

21-15-9

Hang Power Cleans @ 50%

21-15-9

Ring Dips


Wednesday

3 Rounds for max reps at each station 

45 seconds Air Bike, Calories

Rest 15 seconds

45 seconds Battle Rope

Rest 15 seconds

45 seconds Box Jumps (20/20)

Rest 15 seconds

45 seconds Wall Balls (20/14)

Rest 15 seconds

45 seconds Kettlebell Sumo Deadlift High Pulls (70/55)

Rest 1:15 minutes between rounds


Thursday

7 minute EMOM

3 Deadlifts @ 70% of 1RM

WOD

8 minute AMRAP

8 Hang Power Snatches (95/65)

8 Burpees 


Friday

20 minute AMRAP

10 Push Press (95/65)

10 Box Step-ups (20/20)

10 Pull-ups


Saturday

25 minute AMRAP

21 Russian KB Swings

18 Alternating KB Cleans

15 Goblet Squats

12 KB Crush Push-ups

Men 55lbs/women 35lbs

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