WODs 220911 - 220916

 9/11-9/16

Monday

5 Rounds For Time

12 Alternating Leg DB Split Cleans (pick weight)

12 Ring Dips

Run 400 Meters

Tuesday

4 Rounds For Max Reps At Each Station

1 minute: Wall Balls

Rest 30 seconds

1 minute: Medicine Ball Sit-ups

Rest 30 seconds

1 minute: Medicine Ball Cleans

Rest 30 seconds

1 minute: Medicine Ball Russian Twist

Rest 30 seconds

Wednesday

4 Rounds For Time

100 Meter Farmers Carry

(pick weight. Men must use 40lb DBsor KBs minimum/women 25lb DBs or KBs minimum)

12 Hang Squat Cleans (95/65)

8 Lateral Burpees Over Barbell

Thursday 

For Time

21-15-9

Strict Pull-ups

DB Box Step-ups (2 DBs, pick weight) (24/20)

Hollow Rocks

Friday

For Time

21-15-9

Dead-lifts (205/135)

42-30-18

Double-unders

21-15-9

Push Press (95/65)

*bar loading men: 2-25s + 2-55’s, women: 2-15s + 2-35s

Saturday

3 Rounds For Time

Run 200 Meters

30 Walking Lunge Steps Holding A Bumper Plate (45/25)

15 Burpee Pull-ups