WODs 241110 - 241116

11/10-11/16

Monday

20 minutes to establish a 5RM Shoulder Press

WOD

For Time

100 Burpees


Tuesday

DB/KB Walking Lunges

5 x 12 reps (35’s/25’s)

WOD

3 Rounds For Time

Row 500 Meters

30 Push-ups 


Wednesday

Strict Pull-ups 

3 x Max Reps

WOD

12 Minute AMRAP

30 Double-unders

20 Shoulder To Overhead (95/65)

15 Box Jumps (24/20)


Thursday

Back Squat

3 x 10 reps @60%

WOD

Death By Dead-lift + Handstand Push-up

Minute 1: 1 Dead-lift (225/155) + 1 Handstand Push-up

Minute 2: 2 Dead-lifts + 2 Handstand Push-ups

Minute 3: 3 Dead-lifts + 3 Handstand Push-ups 

Increase by 1 rep until you can no longer keep up


Friday

Bench Press

3 x 10 reps @60%

WOD

8 Rounds

Tabata Push-ups

Tabata Sit-ups

Tabata Box Jumps (24/20)


Saturday

Row 500 Meters

10 Rounds

Right Arm:

3 KB Swing Cleans

3 KB Push Presses

3 KB Front Rack Squats

Left Arm:

3 KB Swing Cleans

3 KB Push Presses

3 KB Front Rack Squats

Row 500 Meters

Pick KB weight

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