Sunday, June 6, 2021

WODs 210606 - 210612

WODs  6/6 - 6/12

Monday
21-18-15-12-9-6
Row, Calories
Hand Release Push-ups
DB Hang Power Cleans (pick weight, make it challenging)

Tuesday
Strength
15 minutes to find a 1 RM Close Grip Bench Press
Strength
Close Grip Bench Press
3 x 10 reps @ 70%
WOD
9 minute AMRAP
14 Wall Balls (20/14)
7 Ring Dips

Wednesday
12-9-6-3-6-9-12
Rep rounds for time
Dead-Lift (225/155)
Box Jumps (24/20)
Pull-ups

Thursday
Strength
Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1
WOD
For Time
Air Bike, 50/35 calories

Friday
21-18-15-12-9-6-3
Russian Kettlebell Swings (55/35)
Burpees
Goblet Squats (55/35)

Saturday
For Time:
20-18-16-14-12
Alternating Arm Dumbbell Snatch (50/35)
12-14-16-18-20
Chest To Bar Pull-ups
*Run 100 meters after each round