WODs 220213 - 220219

 2/13 - 2/19

Monday

10 Sets

5 Strict Weighted Pull-ups (pick load. Make it challenging)

Rest 30 seconds between sets

WOD 

12 minute AMRAP 

12 Alternating DB Snatch (50/35)

12 Box Jumps (24/20)

Air Bike 12 Calories 

Tuesday

Bench Press

5 x 8 reps

Increase weight on each set

WOD

For Time

10-8-6-4-2

Front Squat (135/95)

20-16-12-8-4

Ring Push-ups

Wednesday

3 Rounds For Time

Row 500 Meters

30 Kettlebell Swings (55/35)

30 Walking Lunge Steps (no weight)

Thursday

Deadlift 

5 x 5 reps

Increase weight on each set

WOD

7 minute AMRAP

10 Strict Pull-ups 

10 Burpees

Friday

Strength

Hang Squat Clean

5 x 3 reps

Increase weight on each set.

WOD

3 Round For Time

10 Push Jerks (135/95)

15 Toes To Bar

Saturday

3 Rounds For Time

15 Kettlebell Swings (70/55)
20 Box Jumps (30/24)
Row 250 Meters