WODs 250119 - 250125

1/19-1/25

Monday

12-10-8-6

DB Bench Press (+5lbs from 1/5)

Back Squats @ 65%

Strict Chin-ups

24-20-16-12

DB Reverse Lunges

KB Gorilla Rows

12-10-8-6

Strict Toes To Bar

24-20-16-12

KB Dead Bug Bicycle


Tuesday

4 Rounds 45 seconds work/15 seconds rest for max reps at each station

Battle Rope

Box Jumps or Step-ups

Medicine Ball Cleans (20/14)

Push Press (75/55)

Air Bike-Calories

Rest 2:00 minutes between rounds


Wednesday

3 Rounds

8 Incline Barbell Bench Press

8 Squat Cleans (135/95)

16 Ring Dips

16 Weighted Single Leg Push Off (20/20) (8 each leg)

8 DB Curl To Overhead Press

16 V-ups

16 Hip Extensions 


Thursday

Row 1,000 Meters

Then,

3 Rounds of

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Air Squats

Then,

100 Double-unders or 200 Single-unders


Friday

12-10-8-6

Dead-lift @ 70% of 1RM

Shoulder Press @ 70%

Bulgarian Split Squats*

Lying DB Pull Over*

Cross Body Hammer Curl*

Lying DB Skull Crusher*

24-20-16-12

Jack Knife Sit-ups 

*As Heavy As Possible. Leave 2-3 reps in reserve.


Saturday

5 Rounds For Time

5 KB Dead Stop Clean Thruster (R)

5 KB Dead Stop Clean Thruster  (L)

5 Bar Muscle-ups

Run 200 Meters

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