WODs 241020 - 241026

10/20-10/26

Monday

10 minutes

Pyramid Shoulder Press

5 reps with 45/35 lbs bar increase weight 5 lbs until failure

WOD

4 Rounds For Time

Row 15 Calories

10 Hang Squat Cleans (95/65)

10 Ring Dips


Tuesday

DB/KB Walking Lunges

5 x 20 steps

Increase weight on each set

WOD

3 Rounds For Time

Run 200 Meters

10 Burpees

15 Kettlebell Swings (55/35)

20 Jack Knife Sit-ups 


Wednesday 

Strict Pull-ups 

5 x Max Rep

WOD

Death By Dead-lift (225/155)

Minute 1 - 1 Dead-lift

Minute 2 - 2 Dead-lifts

Minute 3 - 3 Dead-Lifts

Continue until failure


Thursday

Back Squat

3 x 10 reps 

As Heavy As Possible On Each Set

WOD

5 Rounds For Time

15 Wall Balls (20/14)

15 AbMat Sit-ups 


Friday

Bench Press

4 x 10 reps

As Heavy As Possible On Each Set

WOD

3 Rounds For Time

Run 200 Meters

10 Shoulders To Overhead (135/95)

10 Supine Ring Rows


Saturday

Row 1000 Meters

Then,

3 Rounds

20 Box Jumps (24/20)

15 Hang Power Snatches (95/65)

Then,

Row 1000 Meters

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