WODs 261025 - 261031

10/25-10/31

Monday:

Strength:

15 minutes to establish a 1 RM Back Squat

WOD:

12 minute AMRAP

20 DB Front Rack Walking Lunges (2 DBs,pick weight)

10 Chest To Bar Pull-ups

5 Burpees Over The Dumbbells


Tuesday:

Strength:

15 minutes to establish a 1 RM Shoulder Press

WOD:

4 Rounds For Time

30 American Kettlebell Swings (55/35)

15 Toes To Bar

45 Double-unders


Wednesday:

12-10-8-6-4-2

Commando Pull-ups

Hang Squat Cleans (95/65)

Hand Release Push-ups

Run 100 Meters between rounds


Thursday:

WOD 1:

Row 1,000 Meters (easy pace)

Rest 3 minutes

6 x 100 Meter Sprint Rows

Rest 1:20 between sets

WOD2:

5 Rounds

1 minute Front Plank

1 Minute KB Dead Bug Bicycle

40 Bottoms Up KB March (20 holding Right/Left Hand)


Friday:

Strength:

15 minutes to establish a 1 RM Dead-lift

WOD:

8 rounds (32 intervals)  of the following: 

20 Seconds Max Calorie Bike, 10 seconds rest

20 Seconds Max Box Jumps (20/20), 10 seconds rest

20 Seconds Max Alternating Hand Hang DB Snatch (pick weight) 10 seconds rest

Rest 30 seconds

Score for this mash-up is total reps.


Saturday:

10 Rounds For Time:

3 Deadlifts

3 Pendlay Rows

3 Power Cleans

3 Front Squats

3 Clean & Jerks

Run 100 Meters

(Men 135/Women 95)

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