WODs 240922 - 250928

9/22-9/28


Monday

Strength

Every 90 seconds for 15 minutes (10 sets)

1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats

Increase weight on each set if you are able.

WOD 

21-15-9 Rep Rounds For Time

Medicine Ball Cleans (20/14)

Ring Dips


Tuesday

3 Rounds, 1 minute at each station for max reps 

Air Bike, Calories

Push-ups

Box Jumps (24/20)

Strict Pull-ups

Sit-ups

Rest 1 minute


Wednesday

4 Rounds For Time
Row 10 Calories
15 Thrusters (95/65)
20 Russian Kettlebell Swings (55/35)


Thursday

Strength

Every 90 seconds for 15 minutes (10 sets)

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Increase weight on each set if you are able.

WOD

3 Rounds For Time

Air Bike 20/15 Calories

12 1 push-up Renegade Rows (pick weight)

6 Alternating Kettlebell Cleans (70/55)

12 Knees To Elbows


Friday

50-40-30-20-10

Double-unders

15-12-9-6-3

Dumbbell Dead-lifts (pick weight)

15-12-9-6-3

Burpee Pull-ups


Saturday 

3 Rounds For Time

100 Ft Walking Lunge

20 Box Step-ups (20 inch box)

20 Wall Balls (20/14)

10 Strict Handstand Push-ups

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