WODs 261108- 261114

 11/8-11/14


Metabolic Strength Week 2


Monday:

Strength:

Back Squat

5 x 5 reps @ 5-10lbs heavier than last week

WOD:

5 Rounds For Time

12 Wall Balls (20/14)

Row 10 Calories


Tuesday:

Dead-Lift

5 x 5 reps @ 5-10lbs heavier than last week

WOD:

For Time:

30-20-10

Hang Power Cleans R1 (95/65), R2 (115/75), R3 (135/85)

ABMAT Sit-ups


Wednesday:

5 minute AMRAP

8 Shoulder Presses (95/65)

8 Pull-ups

-Rest 2 minutes-

5 minute AMRAP

Row, 12 Calories

12  KB High Pulls (70/55)

-Rest 2 minutes-

5 minute AMRAP

9 Russian Kettlebell Swings (70/55)

9 Toes To Bar

-Rest 2 minutes

5 minute AMRAP

8 KB Goblet Squats (70/55)

8 Burpees


Thursday:

Strength:

10 sets of the following complex at 70% (from 11/5)

2 Squat Cleans + 2 Front Squats + 1 Jerk

WOD:

For Time:

Row 500 Meters

100 Double-unders

50 Burpees

100 Double-unders

Row 500 Meters


Friday:

Strength:

10 minutes: Every 2 Minutes On The Minute

5 Back Squats

135/85, 155/95, 175/105, 195/115, 215/125, 235/135,

255/145, 275/155

WOD:

12 minute AMRAP

8 Box Step-ups (20/20)

8 Pull-ups

8 Push-ups


Saturday:

5 Rounds For Time

Row, 15 Calories

5 Power Clean & Jerks (135/95)

10 Ring Dips

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