WODs 260809 - 260815

 8/9-8/15


Monday

Strength

Deadlift

4 x 6 reps As Heavy As Possible

Rest 2min between sets

WOD

For Time

30 Burpees

30 Russian KB Swings (70/55)

Air Bike, 30 Calories


Tuesday

For Time

100 Wall Balls*

*30 Double-unders/60 single-unders each time you break


Wednesday

20 minute AMRAP/Rep

5-10-15

Hang Power Cleans (95/65)

Push-ups

Ring Rows

Each move for 5, each move for 10, each move for 15, then repeat that cycle for 20 min


Thursday

Strength

Back Squat

4 x 8 reps As Heavy As Possible 

Rest 2 minutes between sets

WOD

12 minute AMRAP

12 Alternating DB Snatches (pick weight)

12 Jack Knife Sit-ups 


Friday

Strength

Bench Press

4 x 8 reps As Heavy As Possible

WOD

Every 3 minutes For 12 minutes

Row 20 Calories

Max Rep Push Press (115/75)


Saturday

For Time

20-18-16-14-12-10-8-6-4-2

Russian KB Swings (55/35)

10-9-8-7-6-5-4-3-2-1

Feet Elevated Push-ups (24/20)

20-18-16-14-12-10-8-6-4-2

Sit-ups

10-9-8-7-6-5-4-3-2-1

Strict Ring Dips

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

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