WODs 240623 - 240629

 6/23-6/29

Monday

Deadlift 

8 reps @70% + 10lbs

5 reps @ 75% + 10lbs

3 reps @ 80% + 10lbs

2 reps @ 85% + 10lbs

1 rep @ 90% + 10 lbs

WOD

9 minute AMRAP

6 Strict Pull-ups

9 Push-ups

12 Russian KB Swings (55/35)

15 Air Squats


Tuesday

Incline DB Bench Press

4 x 12 reps

WOD

12 Minute AMRAP

6 DB Hang Clean & Jerk (pick weight)

9 Toes To Bar

12 Box Jumps


Wednesday

Back Squat

8 reps @70% + 10lbs

5 reps @ 75% + 10lbs

3 reps @ 80% + 10lbs

2 reps @ 85% + 10lbs

1 rep @ 90% + 10 lbs

WOD

4 Rounds For Time

Run 100 Meters

12 Russian KB Swings (70/55)

8 Chest To Bar Pull-ups


Thursday

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

For Time

Row 100 Calories


Friday

Front Squat

10 reps @ 50% + 5 lbs

8 reps @ 60% + 5 lbs

5 reps @ 70% + 5 lbs

3 reps @ 80% + 5 lbs

WOD

For Time

Row 500 Meters

40 Air Squats

30 Sit-ups 

20 Push-ups

10 Pull-ups


Saturday

5 Rounds For Time

Run 400 Meters

12 DB Hang Squat Cleans

12 DB 2 Push-up Renegade Rows

Pick weight. Use the same pair of dumbbells for each exercise

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