WODs 3/20-3/26
Monday
Strength:
Close Grip Bench Press
5 x 3 reps all sets @ 85% of 1RM
Rest 60 seconds between sets
WOD:
2 Rounds For Time:
50 Air Squats
25 Pull-ups
50 Lunges
25 Hand Release Push-ups
Tuesday
Strength:
Overhead Squats
5 reps @65%, 70%, 75%
Rest 60 seconds between sets
WOD:
In 10 minutes complete as many reps as possible of:
Burpee Pull-ups
Wednesday
Strength:
10 Minute EMOM
1 Hang Squat Clean + 1 Squat Clean + 1 Jerk @75% of clean & jerk 1 RM
WOD:
For Time:
3 Rounds For Time
Row 250 Meters
50 Double-unders
25 Push Presses (95/65)
Thursday:
Strength:
Dead-lift
5 reps @ 65%, 75%, 85% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
21-15-9
Hang Power Cleans (115/75)
Toes To Bar
Kettlebell Swings (55/35)
Friday
WOD 1:
"Fractured Fran"
5 rounds for time:
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups
WOD 2:
10 minute time cap
5-10-15-20-25-30-25-20-15-10-5
Double-unders*
*There is a 9 Toes To Bar penalty to be completed each time you mess up on double-unders before resuming.
Saturday:
"Del"
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/10 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees
No comments:
Post a Comment