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

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