WODs 261018 - 261024

10/18-10/24

Monday:

4 Rounds for time:
50 Double-unders
20 Lunges
15 Pull-ups
10 Shoulder Press


Tuesday:

40-30-20-10

Air Bike, Calories

Push-ups

Russian KB Swings


Wednesday:

Strength:

15 minutes to establish a 1RM

Power Clean

WOD:

12 minute AMRAP

12 Toes To Bar

24 Double-unders

6 Hang Squat Cleans (135/95)


Thursday:

Strength:

Front Squat

3 x 7 reps

Increase weight on each set

WOD

3 rounds for time of:

Row 15 Calories

12 Alternating DB Sntches

9 Burpees


Friday:

3 Rounds For Time;

15 Russian KB Swings (55/35)

15 Box Jumps (24/20)

15 Wall Balls (20/14)


Saturday:

10 Rounds For Time

9 Dead-Lifts

6 Hang Power Cleans

3 Push Jerks

Run 100 Meters

(Men 155/Women 105)

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