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WODs 240512 - 240518

5/12-5/18 Monday 4 Rounds Not For Time Double KB Front Rack Carry 100 Feet 12 Bench Press @70% of 3RM 8 Strict Chest to Bar Pull-ups Tuesday 10 minute AMRAP 10 Seated Shoulder Press (As Heavy As Possible) 15 KB Goblet Squats (55/35) -Rest 2 minutes- 10 minute AMRAP 12 Sit-ups  12 Alternating Reverse Lunges (2 DB’s or KB’s)(pick weight) Wednesday 10,000 Meters Any Way You Want (with a few provisios) Run at least 1,000 Meters Row at least 2,000 Meters Air Bike at least 4,000 meters Thursday  With a clock set at 30 minutes: 15 minutes Dead-lift 5 reps Increase weight 20lbs for each set Rest as needed. Continue until time expires or form starts to break down. Men 135-155-185-205-225-245-265-285-305-325… Women 95-115-135-155-175-195-215-235-255-275… -Rest 5 minutes- 10 minute AMRAP 10 Strict Pull-ups 10 Burpees Friday 20 minute AMRAP 50 Double-unders or 100 Singles 5 Single Arm KB Hang Clean & Press (R) 5 Single Arm KB Hang Clean & Press (L) 5 Burpees 10 KB Alternating Reverse Lunge
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WODs 240505 - 240511

5/5 - 5/11 Monday Strength: 3 Rep Max Bench Press WOD Row 2,000 Meters Every 2 minutes on the minute do 10 Push-ups Tuesday Strength: 3 Rep Max Back Squat WOD 10 minute EMOM 3 Power Snatch + 5 Burpees (115/85) Wednesday 5 Minute AMRAP 8 Hang Power Cleans (115/85) 8 Pull-ups -Rest 1 minute- 5 minute AMRAP 8 Front Squats (115/85) 8 Toes To Bar -Rest 1 minute- Air Bike 50 Calories Thursday Strength 3 Rep Max Dead-lift WOD Death By Alternating KB Snatch 1 right + 1 left = 1 rep 2 right + 2 left = 2 reps Friday WOD: 20min AMRAP 10 Shoulder Press (95/65) 10 Box Step Ups (24/20) 10 Toes to Barbell 10 Deadlifts (95/65) Saturday 4 Rounds For Time Run 400 Meters or Bike 1,200 Meters 15 DB Incline Bench Press (As Heavy As Possible) 15 Supine Ring Rows
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WODs 240428 - 240504

4/28 - 5/4 Monday 5 Rounds 10 Back Squats (155/105) Row 30 Calories Tuesday Strength Dead-lift 4 x 6 reps As Heavy As Possible Rest 30 seconds between sets WOD 2 Rounds For Time 50 Double-unders 25 Hang Power Cleans (95/65) 10 Lateral Burpees Over Barbell 50 Double-unders Rest 2 minutes between rounds Wednesday For Time Row 1,000 Meters Then, 5 Rounds 5 Push Press (115/75) 10    Strict Pull-ups Then, Row 1,000 Meters Thursday Strength Back Squat 4 x 8 reps As Heavy As Possible Rest 30 Seconds between sets WOD 5 Rounds For Time 10 Wall Balls (20/14) 10 Burpees Friday Strength Bench Press 4 x 8 reps As Heavy As Possible Rest 30 seconds between sets WOD For Time 15-12-9-6-3 Ring Dips 6-12-18-24-30 Box Step-ups (20/20) Saturday 3 rounds - 45 second work/15 seconds rest  For Max Reps Of Each Movement Russian KB Swings KB Clean & Jerk (R) KB Clean & Jerk (L) Goblet Squat Sit-ups (feet anchored by KB) Rest 60 Seconds Between Rounds
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WODs 240421 - 240427

  4/21-4/27 Monday Dead-lift 4 x 6 reps As Heavy As Possible Rest 60 seconds between sets WOD 7 Rounds For Time 7 Chest To Bar Pull-ups 7 Box Jumps (24/20) 7 Toes To Bar Tuesday  10 minutes to establish a 1 RM Hang Power Snatch 4 Rounds for Time 15 Ring Dips Row 15 Calories Wednesday Back Squat 4 x 8 reps As Heavy As Possible Rest 60 seconds between sets WOD For Time Run 200 Meters 15 Thrusters (95/65) 15 Pull-ups Run 200 Meters 12 Thrusters 12 Pull-ups Run 200 Meters 9 Thrusters 9 Pull-ups Thursday Bench Press 4 x 8 reps As Heavy As Possible Rest 60 seconds between sets WOD Tabata Air Bike, Max Calories Rest 1 minute  Tabata Dead-lift (135/95) Perform all 8 intervals of biking, rest 1 minute, then perform all 8 intervals of dead-lift Friday WOD 1 Every 2 minutes for 14 minutes 4 Front Squats (135/95) 5 Lateral Burpees Over the Barbell WOD 2 3 Rounds 20 Front Plank KB Cross Body Drag 10R/10L KB 1/4 Turkish Get-up 10R/10L KB Cross Body Chop 20 KB Dead Bug Bicycle Saturday 5 minute AMREP
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