WODs 221002 - 221008

 10/2-10/8

Monday

KISS Lifting Program Week 1

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%

Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

Annie

50-40-30-20-10 Rep rounds for time

Double-unders

Sit-ups

Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%

Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

3 Rounds For Time

30 Wall Balls (20/14)

20 Box Jumps(24/20)

30 Kettlebell Swings (55/35)

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.

Tuesday, Thursday: add 5lbs each week