WODs 260906 - 260912

9/6-9/12

Monday

4 Rounds For Time

Air Bike 500 Meters

5 Chest To Bar Pull-ups

10 DB Hang Clean & Jerk (pick weight)

15 Toes to Bar

20 Box Step Ups (20/20)


Tuesday

Strength

20 minutes to work up to a

1 RM Bench Press

WOD

Row 2000 meters

Every 2 minutes do 10 Pushups 


Wednesday

Strength

20 minutes to work up to a

3RM Back Squat

WOD

10 minute EMOM 

3 Power Snatches + 5 Burpees (115/75)


Thursday

5 minute AMRAP

8 Hang Squat Cleans (95/65)

8 Pull-ups

Rest 1 minute. Then,

5 minute AMRAP

12 Front Squats (95/65)

12 AbMat Sit-ups

Rest 1minute. Then,

For Time

Air Bike 50 Calories


Friday

Strength

20 minutes to work up to a

3 RM Dead-lift

WOD

9 minute AMRAP/Rep

3-6-9-12-15-18-20-21

Pull-ups

Push-ups

Air Squats


Saturday

10 Rounds For Time

10 Russian KB Swings (55/35)

5R/5L Single Arm KB Thrusters (55/35)

10R/10L KB Rows (55/35)

10 Hand Release Push-ups

Run 100 Meters

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