WODs 220717 - 220723

 

WODs 7/17-7/23

Monday

3 Rounds For Time 

Row 500 Meters

15 Hang Power Cleans (95/65)

15 Box Jumps (24/20)

15 Toes To Bar

Tuesday

Shoulder Press

5-5-5-5-5

Push Press

3-3-3-3-3

Push Jerk

1-1-1-1-1

Increase weight on each set

Wednesday

4 Rounds For Time

Run 200 Meters

20 Alternating Kettlebell Cleans (55/35)

15 Ring Push-ups

20 Hollow Rocks

Thursday

Strength

Thruster

5 x 3 reps

Increase weight on each set

WOD

For Time

Air Bike 20/16 Calories

25 Front Squats (95/65)

25 Strict Pull-ups

Run 400 Meters

Friday

For Time

15-12-9-6-3

Dead-lifts (225/155)

1-2-3-4-5

Wall Walks

Saturday

42-30-18

Double-unders

21-15-9

DB Bench Press (50/35)

21-15-9

Supine Ring Rows (feet on a box)