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)
No comments:
Post a Comment