WODs 240714 - 240720

 7/14- 7/20

Monday

Back Squat

5 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

1 Rep @ new Max 

Rest 2 minutes between sets

WOD

9 minute AMRAP

5 Strict Pull-ups

7 Shoulder Press (75/55)

9 Sumo Deadlifts (75/55)

 

Tuesday

Bench Press

5 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

1 Rep @ new Max

Rest 2 minutes between sets

WOD

Row 100 Calories


Wednesday

Front Squat

10 Reps @ 60% + 5lbs

8 Reps @ 70% + 5lbs

5 Reps @ 80% + 5lbs

3 Reps @ 90% + 5lbs

Rest 90 - 120 seconds between sets

WOD

9 minute AMRAP/AMREP

3-6-9-12-15-18-21….

Hang Power Snatches

Pull-ups


Thursday

Dead-lift

5 reps @ 75%

5 reps @ 83%

3 reps @ 87%

2 Reps @ 93%

1 Rep @ 100%

1 Rep @ new Max

Rest 90-120 seconds between sets

WOD

3 Rounds For Time

15 DB Floor Press*

12 Ring Dips

9 DB Hang Squat Cleans*

35 Double-unders

*Pick weight. Use the same pair of DBs for both the floor press and squat cleans


Friday

Seated Shoulder 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

Row 500 Meters

Then,

3 Rounds

25 AbMat Sit-ups 

10 Box Jumps (24/20)

Then,

Row 500 Meters


Saturday

For Time

25-20-15-10-5

Wall Balls (20/14)

Russian KB Swings (70/55)

Burpees

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