WODs 250706 - 250712

7/6-7/12

Monday
Full Snatch
3 reps @ 85%
2 reps @ 90%
1 rep @ 93%
1 rep @ 96%
WOD
3 Rounds
45 seconds work/15 seconds rest
Max Rep Incline Bench Press (115/75)
Max Rep DB Skull Crushers (25/20)
Max Rep Ring Dips
Rest 1 minute

Tuesday
Squat Clean
3 reps @ 85%
2 reps @ 90%
1 rep @ 93%
1 rep @ 96%
Back Squat
3 reps @ 85%
2 reps @ 88%
2 reps @ 92%
1 rep @ 96%
WOD
9 minute AMRAP
5 Pull-ups
7 Box Jumps (24/20)
14 Jack Knife Sit-ups

Wednesday
Seated DB Shoulder Press
5 x 8 reps

WOD
3 Rounds
30 seconds work/30 seconds rest
Max Rep Bench Press (135/95)
Max Rep Strict Pull-ups
Air Bike, Max Calories

Thursday
DB Single Leg Half Squat Jumps (2 footed landing)
5 x 5 reps each leg
WOD
21-15-9
Hang Squat Clean (75/55)
16-12-8
Front Rack Reverse Lunge (75/55)
20-16-12
Floor Wipers

Friday
Power Clean
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
2 reps @ 93%
WOD
4 Rounds
8 Romanian Deadlifts (155/105)
8 Pendlay Rows (155/105)
12 Reverse Hyper-extensions

Saturday
5 Rounds For Time
5 DB Deadlifts
5 DB Deficit Push-ups
5 DB Hang Power Cleans To Overhead
5 DB Front Rack Squats
5 DB Devils Press
Run 200 Meters

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