WODs 220925 - 221001

 9/25-10/1

Monday

Four 5 minute

Row 30 Calories

Max Rounds of Cindy

Rest  3 minutes

Tuesday

21-15-9 Rep rounds for time

Dead lift (185/125)

Handstand Push-ups

Hang Power Clean (95/65)

Run 200 Meters after each round

Wednesday

3 Rounds For Time

16 Front Rack Lunges (95/65)

12 Strict Ring Dips

 8 Strict Toes To Bar

Thursday

For Time

15-12-9-6-3

Sumo Deadlift High Pull (95/65)

30 Double-unders

Friday

For Time

30-25-20-15-10

Russian Kettlebell Swings (55/35)

Wall Balls (20/14)

Hollow Rocks

Saturday 

Back Squat

4 x 8 reps*

Bench Press

4 x 8 reps*

Dead-lift

4 x 5 reps*

*Keeps loads between 65%-80% of 1 rep max