WODs 24015 - 240921

 9/15-9/21

Monday

Row 500 Meters

Then,

4 Rounds

45 Double-unders 

20 Overhead Squats (75/55)

15 Push-ups

Then,

Row 500 Meters


Tuesday

Close Grip Bench Press

6 x 5 reps

Increase weight  on each set

WOD

9 minute AMRAP

5 Strict Pull-ups

10 Alternating DB Snatches (50/35)


Wednesday

5 Rounds For Time

6 Bar Muscle-ups

12 KB Goblet Reverse Lunges (55/35)

24 Double-unders


Thursday

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

Man Makers (pick weight)

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

Ring Dips


Friday

For Time

9 Power Cleans (165/115)

27 Wall Balls (20/14)

7 Power Cleans

21 Wall Balls 

5 Power Cleans

15 Wall Balls 


Saturday

25 minute AMRAP

21 Russian KB Swings

18 Alternating KB Cleans

15 Goblet Squats

12 KB Crush Push-ups

Men 55lbs/women 35lbs

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