WODs 250713 - 250719
7/13-7/19 Deload Week Monday Full Snatch 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 15-12-9-6 Pike Push-ups Push-ups Strict Ring Dips Tuesday Squat Clean 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% Back Squat 3 x 7 reps @ 65% WOD 5 Rounds KB Goblet Kickstand Squat (8R/8L) KB Bent Over Rows (8R/8L) 8 KB Clean & Press 16 Sit-ups Wednesday Seated Barbell Shoulder Press 4 x 10 @ 55% of 1 RM WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep DB Bench Press Max Rep Ring Rows Air Bike Max Calories Rest 1 minute between rounds Thursday Bulgarian Split Squat 4 x 8 Reps each leg WOD For Time 16-12-8-4 Wall Balls (20/14) Box Step-ups (20/20) Friday Power Snatch 3 x 3 reps @ 55% 3 x 3 reps @ 65% WOD 3 Rounds 8R/8L Single Leg KB Deadlift 8 Strict Pull-ups 16 AbMat Sit-ups Saturday For Time 75 Double under/Single under 50 Russian KB Swings (55/35) 25 KB Clean & Press (55/35) 50 Russian KB Swings 75 Double under/ Single under