WODs 240630 - 240706

 6/30 - 7/6

Monday 

Front Squat

4 x 8 reps @ 55%

Rest 60-90 seconds between sets

WOD

Death By Russian KB Swing and Burpees

Minute 1: 1 KB swing + 1 Burpee

Minute 2 : 2 KB swings + 2 Burpees

Minute 3: 3 KB swings + 3 Burpees

Minute 4: 4 KB swings + 4 Burpees

Keep adding one rep to each exercise until failure to complete all reps in one minute.


Tuesday 

Dead-lift

4 x 8 reps @ 60% of heaviest weight lifted last week

Rest 60-90 seconds between sets

WOD

12 minute AMRAP

6 Devils Press (pick weight)

8 Strict Pull-ups

Run 100 Meters


Wednesday 

Shoulder Press

4 x 8 reps @ 55%

Rest 60-90 seconds between sets

WOD

For Time

Row 100 Calories


Thursday

4 RoundsFor Time

7 Power Cleans (155/105)

17 Wall Balls (20/14)

76 Single-unders


Friday

Back Squat

4 x 8 reps @ 60% of heaviest weight lifted last week

Rest 60-90 seconds between sets

WOD

20 minute AMRAP

100 Ft Front Rack Kettlebell Carry(55/35) switch hands at 50 ft

7 Chest To Bar Pull-ups

9 Toes To Bar


Saturday

Bench Press

4 x 8 reps @ 60% of heaviest weight lifted last week

Rest 60-90 seconds between sets

WOD

3 Rounds For Time

Bike 500 Meters

10- 1 Push-up Renegade Rows (pick weight)

15 Wall Balls (20/14)

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