WODs 241110 - 241116
11/10-11/16 Monday 20 minutes to establish a 5RM Shoulder Press WOD For Time 100 Burpees Tuesday DB/KB Walking Lunges 5 x 12 reps (35’s/25’s) WOD 3 Rounds For Time Row 500 Meters 30 Push-ups Wednesday Strict Pull-ups 3 x Max Reps WOD 12 Minute AMRAP 30 Double-unders 20 Shoulder To Overhead (95/65) 15 Box Jumps (24/20) Thursday Back Squat 3 x 10 reps @60% WOD Death By Dead-lift + Handstand Push-up Minute 1: 1 Dead-lift (225/155) + 1 Handstand Push-up Minute 2: 2 Dead-lifts + 2 Handstand Push-ups Minute 3: 3 Dead-lifts + 3 Handstand Push-ups Increase by 1 rep until you can no longer keep up Friday Bench Press 3 x 10 reps @60% WOD 8 Rounds Tabata Push-ups Tabata Sit-ups Tabata Box Jumps (24/20) Saturday Row 500 Meters 10 Rounds Right Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Left Arm: 3 KB Swing Cleans 3 KB Push Presses 3 KB Front Rack Squats Row 500 Meters Pick KB weight