WODs 240811 - 240817

 8/11-8/17

Monday

Weighted Pull-ups

15 minutes to establish a 1RM Weighted Pull-up

Or

Tempo Pull-ups

5 x 4 reps (3-3-3)

If you are unable to do a pull-up, then perform 5 sets of 4 eccentric pull-ups

WOD

10-8-6-4-2 reps 

Devil’s Press (pick weight)

30-25-20-15-10 reps 

AbMat Sit-ups 


Tuesday

Row 1000 Meters

Then,

100 Air Squats

75 Push-ups

50 Box Step-ups (20/20)

25 Ring Dips

Then,

Row 1000 Meters


Wednesday

Deadlift

5 x 5 reps @ 85%

WOD

Max Rep Double-unders or Single-unders in 2 minutes

Rest 2 minutes

Max Rep Double-unders or Single-unders in 2 minutes


Thursday

For Time

100 Strict Pull-ups*

*Run 100 meters each time you drop from the bar

For Time

100 Push-ups*

*Run 100 meters each time you break


Friday

For Time

3 Rounds

12 Back Squats (body weight)

12 Seated DB Shoulder Press (pick weight)

Rest 2 minutes between rounds


Saturday

30-25-20-15-10

Russian KB Swings (55/35)

Burpees

AbMat Sit-ups 

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