WODs 240804 - 240810

 8/4-8/10

Monday

Power Clean & Jerk

3 x 3 reps @ 75%

3 x 2 reps @ 85%

3 x 1 rep @ 90%

WOD

3 Rounds 

Row 250 Meters

10 Ring Dips

5 Strict Handstand Push-ups 


Tuesday

Back Squat

3 x 10 reps @70%

Front Squat

3 x 6 reps @70%

WOD

7 minute AMRAP

12 Russian KB Swings 

9 KB Sumo Deadlift High Pull

6 Alternating KB Cleans


Wednesday

4 Rounds

Air Bike 1000 Meters

15 Incline DB Bench Press (pick weight)

15 Feet Elevated Ring Rows


Thursday

For Time

21-15-9

Double KB Dead-Lift (70’s/55’s)

7-5-3

Wall Walks

42-30-18

Double-unders


Friday

5 Rounds For Time

8 Strict Pull-ups

40 Ft Walking Lunge

8 Toes To Bar

40 Ft Walking Lunge


Saturday

2 Rounds For Time

Row 1000 Meters

100 Double-unders

Run 1000 Meters


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