WODs 230330 - 230405

3/30-4/5

Monday

For Time

Air Bike 2000 M

5 Rounds

6 Deadlifts (275/205)

8 DB Hang Power Cleans (50’s/35’s)

12 Hand Release Push-ups

Air Bike 2000 M


Tuesday

4 Rounds

12 Incline DB Bench Press

12 Strict Pull-ups

24 Reverse Lunges (weighted)

12 Strict Ring Dips

24 Diagonal Hanging Knee Raise

Rest 2 Minutes


Wednesday

3 Rounds for max reps at each station

1 minute: Double KB Burpee Dead-Lift (70’s/55’s)

15 seconds rest

1 minute: Double KB Swing Clean & Jerk (55’s/35’s)

15 seconds rest

1 minute: Box Jump (24/20)

15 seconds rest

Air Bike, Calories

Rest 1:30


Thursday

20 minute AMRAP

10 Strict Pull-ups

10 Shoulders To Overhead (115/75)

10 Back Squats (115/75)


Friday

5 Rounds For Time

35 Double-unders

7 KB Swing Snatch-Right

7 KB Swing Snatch-Left

7 Strict Toes To Bar


Saturday

12-10-8-6-4

Bench Press

DB Romanian Deadlift 

KB Gorilla Row

Weighted Lunges (each leg)

DB Curl To Overhead Press

DB Skull Crushers

Jack Knife Sit-ups (x2)


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