WODs 241103 - 241109
11/3-11/9
Monday
Shoulder Press
7 x 5 reps
As Heavy As Possible
WOD
For Time
30 Power Snatches @ 75% of 1 RM
Tuesday
DB/KB Walking Lunges
5 x 28 steps
Increase weight on each set
WOD
10 Rounds For Time
10 Wall Balls (20/14)
10 AbMat Sit-ups
Wednesday
Strict Pull-ups
7 x Max Reps
WOD
3 Rounds For Time
Row 500 Meters
15 Hang Power Cleans (115/75)
Thursday
Back Squat
5 x 10 reps
Increase weight on each set
WOD
3 Rounds For Time
Run 400 Meters
15 Sumo Deadlifts (185/125)
Friday
Bench Press
6 x 10 reps
WOD
5 Rounds For Time
Row 10 Calories
10 Thrusters (75/45)
5 Strict Pull-ups
Saturday
For Time
Run 100 Meters
3 Clean & Jerks (135/95)
3 Box Jumps (24/20)
Run 100 Meters
6 Clean & Jerks
6 Box Jumps
Run 100 Meters
9 Clean & Jerks
9 Box Jumps
Run 100 Meters
12 Clean & Jerks
12 Box Jumps
Run 100 Meters
15 Clean & Jerks
15 Box Jumps