WODs 250216 - 250222

2/16-2/22

Monday

5 Rounds For Time

15 American Kettlebell Swings (55/35)

10 Pull-ups

50 Single-unders


Tuesday

3 Rounds

12 Bench Press

12R/12L Bulgarian Split Squat-Single DB

12 Pendlay Rows

24 Floor Wipers

12 Ring Dips

21’s DB Curls


Wednesday 

3 Rounds for max reps at each station

1 minute: Air Bike, Calories

1 minute: Handstand Push-ups 

1 minute: Box Jumps (24/20)

1 minute: Hang Power Cleans (95/65)

1 minute: Burpees

Rest 2 minutes


Thursday

Deadlift 

5 x 5 reps

Increase weight on each set

WOD

3 Rounds For Time

50 ft Kettlebell Front Rack Walking Lunge (55/35) switch hands at 25 feet

15 Supine Ring Rows


Friday

20 minute AMRAP

Row 20 Calories 

20 Push-ups

10 Toes To Bar


Saturday

4 Rounds For Time

20 Alternating Dumbbell Snatch

10 Burpee Box Jumps (24/20)

5 Bar Muscle-ups

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