WODs 260215 - 260221

2/15-2/21

Monday

2 Rounds

50/40 Calorie Row

40 Box Step-ups (20/20)

30 Bench Press (135/95)

20 Walking Lunges (35’s/25’s)

10 Renegade Rows (35’s/25’s)


Tuesday

Zercher Squat

5 x 7 reps

Increase weight on each set 

WOD

4 Rounds For Time 

Air Bike 500 Meters

7 Devils Press

10 Strict Ring Dips


Wednesday 

5 Rounds For Time

12 Alternating KB Cleans (55/65)

8 Burpee Box Jumps (24/20)

6 Strict Chest To Bar Pull-ups 


Thursday

For Time

Row 1,000 Meters,

Then,

20-15-10-5

Russian KB Swings (70/55)

Push-ups

Goblet Squat (70/55)

Then

Row 1,000 Meters


Friday

20 minute AMRAP

45 Double-unders

15 Push Press (95/65)

15 Toes To Bar


Saturday

3 Rounds For Time

Air Bike 1,000 Meters

15 Front Squats (95/65)

15 Ring Push-ups


Sunday

2p - Olympic Lifting With Carl

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