WODs 241117 - 241123

11/17-11/23

Monday

Every 1:30 minutes for 12 minutes

1 Power Clean + 2 Front Squats (pick load)

WOD

6 Rounds

10 Russian KB Swings (55/35)

10 Heels Elevated Air Squats (25lb bumper plate)

30 seconds Wall Sit


Tuesday

10 sets of the following complex

1 Shoulder Press + 2 Push Press + 3 Push Jerk 

Increase weight on each set

WOD

For Time

Row 2000 Meters


Wednesday

Deadlift 

5 x 5 reps increase weight on each set

WOD

8 Rounds

20 seconds Max Rep Hang Power Snatch (75/55)

Rest 10 Seconds

20 seconds Max Rep Knees To Elbows

Rest 10 Seconds


Thursday

Incline DB Bench Press

4 x 12 reps

Increase weight on each set

WOD

12 minute AMRAP

4 Devils Press (pick weight)

7 Strict Ring Dips


Friday

Back Squat

5 x 5 reps

Increase weight on each set

WOD

4 Rounds For Time

Air Bike 500 Meters

15 Russian KB Swings (70/55)

10 Pull-ups


Saturday

5 Rounds For Time

100 Meter Farmers Carry (55’s/35’s)

10 Burpee Box Jumps

15 Wall Balls (20/14)

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