WODs 260816 - 260822

8/16-8/22

Monday

Strength:

Bench Press

4 x 8 reps AHAP 

Rest 90 sec between sets

WOD

7 minute AMRAP

3 Deadlifts (275/185)

10 Air Bike, Calories


Tuesday

Strength

Back Squat

4 x 8 reps AHAP

Rest 90 sec between sets

WOD

10 minute AMRAP/REP

5-10-15-20-25-30…

Double Unders

Air Squats

Increase each round by five reps until time cap


Wednesday

6 Rounds For Time

Run 200 Meters 

10 Hang Power Clean and Jerk (115/75)

Row 250 Meters

10 Strict Ring Dips


Thursday

Strength

Deadlift

4 x 6 Reps AHAP

Rest 2 minutes between sets

WOD

For Time

50-40-30

Row, Calories

AbMat Sit Ups

Push Press (45/35)


Friday

Death By Front Squat

Every 3 minutes

3 Front Squats

Men’s bar loading: 65,95,115,135,155,185,205,225,245,265,275,295,315

Women’s bar loading: 55,65,85,95,115,135,145,155,165,185,195,205,225


Saturday

5 Rounds For Time

50 Double-unders

15 Incline DB Bench Press*

5 Devils Press*

10 Strict Pull-ups

Rest 2 minutes between rounds

*Use the same pair of DBs for bench press and devils press

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