WODs 240616 - 240622

 6/16-6/22

Monday

Seated Shoulder Press

4 x 12 reps

WOD

3 Rounds For Time

35 Double-unders

7R/7L KB Swing Clean & Push Press

7 Burpees


Tuesday

Back Squat

8 reps @70% + 10lbs

5 reps @ 75% + 10lbs

3 reps @ 80% + 10lbs

2 reps @ 85% + 10lbs

1 rep @ 90% + 10 lbs

WOD

25-20-15-10

Row, Calories 

Wall Balls (20/14)


Wednesday

Bench Press

8 reps @70% + 5 lbs

5 reps @ 75% + 5 lbs

3 reps @ 80% + 5 lbs

2 reps @ 85% + 5 lbs

1 rep @ 90% + 5 lbs

WOD

21-15-9 Rep Rounds For Time

Power Cleans (135/95)

Box Jumps (24/20)


Thursday

Front Squat

10 reps @ 50% + 5 lbs

8 reps @ 60% + 5 lbs

5 reps @ 70% + 5 lbs

3 reps @ 80% + 5 lbs

WOD

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

Push-ups

Air Squats


Friday

Deadlift 

8 reps @70% + 10lbs

5 reps @ 75% + 10lbs

3 reps @ 80% + 10lbs

2 reps @ 85% + 10lbs

1 rep @ 90% + 10 lbs

WOD

Row 100 Calories


Saturday

4 Rounds For Time

Run 200 Meters

3 Wall Walks

50 ft DB Front Rack Walking Lunges (2 DBs)

9 DB Push Press

Use the same pair of DBs for both the lunges and push press.

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