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 Lunges (switch hands on each lunge)


Saturday 

3 Rounds For Time

Run 200 Meters

25 Hang Power Snatch (75/55)

50 Double-unders

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