WODs 221009 - 221015

10/9-10/15

Monday

KISS Lifting Program Week 2

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 

In 9 minutes complete as many rounds as possible

3-6-9-12-15-18-21-24

Devils Press (pick load)

Chest To Bar Pull-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

12 minute AMRAP

6 Russian Kettlebell Swings (70/55)

9 Hand Release Push-ups

12 Box Jumps (25/20)

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

2 Rounds For Time

Run 400 Meters

40 Overhead Walking Lunges  (45lb plate/25lb plate)

30 Toes To  Bar

20 Handstand Push-ups

10 Bar Muscle-ups

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