WODs 240728 - 240803

7/28 - 8/3

Monday

15 minutes to establish a 1RM

Clean & Jerk

WOD

For Time

10-8-6-4-2

Wall Balls (20/14)

2 Push-up Burpees


Tuesday

Back Squat

5 x 8 reps @ 70% of 1 RM

WOD

5 Rounds (15 minutes)

30 seconds: Front Plank

Rest 15 seconds

30 seconds: Side Plank

Rest 15 seconds

30 seconds KB Dead Bug Bicycles

Rest 15 seconds

30 seconds: Side Plank

Rest 15 Seconds


Wednesday

4 Rounds For Time

Run 200 Meters

12 Pull-ups

8 Push Press (115/75)

12 Toes To Bar


Thursday

Deadlift 

8 x 5 reps @70% of 1RM

WOD

3 Rounds For Time

Row 250 Meters

25 Push-ups


Friday

4 Rounds 

20 Russian KB Swings

15 Goblet Squats

10 Alternating KB Swing Snatch


Saturday

7 Rounds For Time

7 Hang Squat Clean Thrusters (95/65)

7 Burpee Pull-ups

Run 100 Meters

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