WODs 250112 - 250118

1/12-1/18

Monday

20 minute AMRAP

5 Strict Handstand Push-ups

10 Box Jumps (24/20)

15 Russian KB Swings (70/55)


Tuesday

Back Squat

5 x 5 Reps*

Front Squat*

5 x 3 Reps

*Increase weight on each set 

WOD

10 minute EMOM

3 Double KB Swing Cleans

2 Double KB Shoulder Press

3 Double KB Front Rack Squat


Wednesday

3 Rounds For Time

Row 25 Calories

20 Toes To Bar

15 Wall Balls (20/14)

10 Power Cleans (135/95)

5 Ring Muscle-ups


Thursday

Bench Press

5 x 8 Reps @ 75% of 1RM

Strict Pull-us

5 x Max Rep

WOD

Max Rep Single or Double-unders

3 x 90 seconds

Rest 30 seconds


Friday

Row 500 Meters

Then,

4 Rounds

20 Air Squats

15 Ring Push-ups

10 Sumo Deadlift High Pulls (95/65)

Then,

Row 500 Meters


Saturday

4 Rounds

2 Rope Climb

6 Devils Press (pick weight)*

12 DB Alternating Reverse Lunges (pick weight)*

*use the same pair of DB’s for both exercises

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