WODs 250209 - 250215

2/9-2/15

Monday

10 minute EMOM 

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

WOD

For Time

Row 500 Meters
30 Russian Kettlebell Swings (55/35)
15 Strict Pull-Ups
30 Russian Kettlebell Swings
Row 500 Meters


Tuesday

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

  1. Battle Rope Slams
  2. Wall Balls (20/14)
  3. Push-ups
  4. Lateral Box Shuffle (6 inch)
  5. Supine Ring Rows
  6. Rest


Wednesday

12-10-8-6

DB Bench Press 

Back Squats @ 60%

Strict Chin-ups

24-20-16-12

Box Step-ups (20/20)

24-20-16-12

KB Gorilla Rows

12-10-8-6

Lying DB Skull Crusher

24-20-16-12

Jack Knife Sit-ups

Bumper Plate Russian Twist (15/10)


Thursday

10 minute EMOM

1 Hang Power Clean + 1 Power Clean + 1 Jerk

WOD

10 minute AMRAP

3 Wall Walks

30 Double-unders


Friday

20 Minute AMRAP

15 Air Squats

5 Ring Muscle-ups

10 DB Hang Power Cleans (pick weight)


Saturday

Row 50 Calories

Then,

10 Rounds

3 Chest To Bar Pull-ups

6 Pike Push-ups

9 Medicine Ball Cleans (20/14)

Then,

Row 50 Calories


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