WODs 241229 - 250104

12/29-1/4

Monday

5 Rounds For Time 

15 Russian KB Swings

5R/5L KB Swing Clean-Reverse Lunge-Overhead Press

10 KB Goblet Squats

10 KB Crush Push-ups

20 Overhead KB Sit-ups


Tuesday

5 Rounds For Time

Row 15/12 Calories

15 Air Squats

10 Strict Pull-ups

15 Push-ups

20 Hanging Knee Raise

Rest 2 minutes between rounds


Wednesday 

3 Rounds For Max Reps At Each Station

1 minute: Incline DB Bench Press (50’s/35’s)

1 Minute: Ring Rows

1 Minute: Russian KB Swings (55/35)

1 Minute: Air Bike, Calories

Rest 1 minute between Rounds 


Thursday

Back Squat

10-8-6-4-2

Increase weight on each set

WOD 

For Time

Row 2000 Meters


Friday

3-6-9-12-15

Thrusters (95/65)

15-12-9-6-3

Pull-ups


Saturday

3 Rounds For Time

Row 500 Meters

15 Deadlifts (185/115)

10 Burpee Box Jumps 





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