WODs 241027 - 241102

10/27-11/2

*Reminder the Monday 10/28 6:20p class has been Cancelled. Please sign up for the 5:15p class.

Monday

20 minuntes

Pyramid Barbell Shoulder Press

5 reps each set.  Start with a 45/35 lbs barbell, increase weight on each set by 10 lbs until failure. Then, go back down to an empty barbell

WOD

4 Rounds 

10 Hang Power Snatch (95/65)

5 Burpees

10 Ring Dips


Tuesday

DB/KB Walking Lunges

5 x 24 steps

Increase weight on each set

WOD

Five 3 minute rounds

Run 400 M

Max Rep Deadlifts (225/155)


Wednesday

Strict Pull-ups

6 x Max Reps

WOD

3 Rounds For Time

20 American KB Swings (55/35)

20 Box Step-ups (20/20)


Thursday

Back Squat

4 x 10 reps

Increase weight on each set

WOD

4 Rounds For Time

50 Double-unders

10 Strict Handstand Push-ups 

15 Knees To Elbows


Friday

Bench Press

5 x 10 reps

Increase weight on each set

WOD

30 Clean & Jerks (135/95)


Saturday

3 Rounds

For Time

Row 30 Calories

30 Wall Balls (20/14)

Run 400 Meters

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