WODs 240707 - 240713

 7/7- 7/13

Monday

Bench Press

8 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

Rest 90 - 120 seconds between sets

WOD

4 Rounds For Time

15 Russian KB Swings

10 KB Crush Push-ups

5R/5L KB Hang Swing Snatch

Men 55lb KB/35lb KB


Tuesday 

Front Squat

10 Reps @ 60%

8 Reps @ 70%

5 Reps @ 80%

3 Reps @ 90%

Rest 90 - 120 seconds between sets

WOD

For Time

Row 100 Calories


Wednesday 

Dead-lift

8 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

Rest 90-120 seconds between sets

WOD

3 Rounds For Time

Run 200 Meters

15 Hang Power Clean & Jerks (95/65)

15 Ring Dips


Thursday 

Incline DB Bench Press

5 x 8 reps

Go heavy enough that you can get all reps + 2 reps in reserve

Rest 60-90 seconds between sets

WOD

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

Deficit Push-ups

Chin-ups

20-18-16-14-12-10-8-6-4-2

Sit-up Twists


Friday

Back Squat

8 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

Rest 90-120 seconds between sets

WOD

4 Rounds For Time

Run 100 Meters

10 Russian KB Swings (70/55)

5 Strict Handstand Push-ups


Saturday

5 rounds, one minute at each station for max reps

Air Bike, Calories

Rest 15 seconds

Box Jumps (24/20)

Rest 15 seconds

Power Cleans (115/85)

Rest 15 seconds

Ring Push-ups

Rest 1 Minute

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