WODs 250629 - 250705
6 /29-7/5 Monday Full Snatch 3 reps @ 83% 2 reps @ 88% 2 reps @ 90% WOD 4 rounds 12 DB Floor Press 12 DB Push Press 12 Single DB Overhead Triceps Extensions Tuesday Squat Clean 3 reps @ 83% 2 reps @ 88% 2 reps @ 90% Back Squat 3 x 3 reps @ 85% 2 x 2 reps @ 90% WOD 3 Rounds Row 25 Calories 20 Medicine Ball Sit-ups Wednesday Seated DB Shoulder Press 4 x 12 reps Increase weight on each set WOD 12 minute Ascending AMRAP/REP 2-4-6-8-10-12-14-16-20 Ring Row Box Jump(24/20) Push Press (95/65) Thursday DB Single Leg Half Squat Jumps (2 footed landing) 5 x 3 reps each leg DB Reverse Lunges 2 x 16 reps WOD 10-8-6-4-2 Back Squat (135/95) Run 200 Meters Friday 4 Rounds For Time 7 Power Cleans (155/105) 17 Wall Balls (20/14) 76 Single-unders Saturday 5 Rounds For Time 15 Russian KB Swings 12 KB Squat Clean Thrusters 9 KB Crush Push-ups 6 Strict Toes To Bar Run 200 Meters