WODs 240519 - 240525

 5/19-5/25

Monday

Bench Press 

5 x 8 Reps

Increase weight on each set

Rest 90-120 seconds between sets

WOD 

For Time

10-8-6-4-2

Back Squat (Body weight)

20-18-16-14-12

Push-ups


Tuesday

For Time

Row 500 Meters

Rest 5 minutes 

Then,

Row 3000 Meters @ 70% of 500M pace



Wednesday

5 Rounds of

5 reps of the following complex

KB Clean+Reverse Lunge + Press (R)

KB Clean+Reverse Lunge + Press (L)

KB Squat Clean + Goblet Curl

Run 200 Meters


Thursday

6 Rounds 

8 DB Floor Press

8 Strict Chin-ups

8 Strict Ring Dips

8 Single Arm DB Rows (8R/8L)

8 Strict Toes To Bar

Rest 1 minute between rounds

As Heavy As Possible With Good Form.

Use the same DB for Rows as Floor Press


Friday

15 minutes to establish a 1 RM Power Clean & Jerk

WOD

For Time

12-9-6

Power Clean & Jerk @ 70%

24-18-12

Calorie Row


Saturday

For Time

200 Meter Farmers Carry

21 Burpee Box Jumps (24/20)

21 Pull-ups

200 Meter Farmers Carry

15 Burpee Box Jumps

15 Pull-ups

200 Meter Farmers Carry

9 Burpee Box Jumps

9 Pull-ups

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