WODs 260927 - 261003

9/27-10/3

Monday:

Strength:

Power Clean

3 x 5 reps @ 85%

WOD:

Row 500 Meters

15 Burpee Box Jump Over (24/20)

30 Wall Balls (20/14)

15 Burpee Box Jump Over

Row 500 Meters


Tuesday:

Strength:

Shoulder Press:

3 x 5 reps @ 75%

WOD:

3 Rounds For Time:

12 DB Shoulder To Overhead (50/35)

8 Steict Chest To Bar Pull-ups

20 Double-unders


Wednesday:

Dead-lift

10 reps @ 65%

7 reps @ 75%

5 reps @ 85%

Power Clean

3x5 reps @ 65%

Back Squat

10 reps @ 65%

7 reps @ 75%

5 reps @ 85%


Thursday:

5 Rounds For Max Reps

1 minute: Air Bike, Calories

Rest 30 seconds

1 minute: Russian Kettlebell Swings (45/25)

Rest 30 seconds

1 minute Shoulders To Overhead (75/55)

Rest 30 seconds


Friday:

Strength:

Front Squat

3 x 5 reps @ 85%

WOD:

21-15-9 rep rounds for time:

Air Bike, Calories

Front Squat (105/80)

Ring Push-ups


Saturday:

For Time

50 Row, Calories

50 Wall Balls (20/14)

50 DB Hang Power Cleans (pick wt)

50 Sit-ups

50 Single DB Overhead Walking Lunges (switch hands at 25 feet)

50 Double-unders

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