WODs 221016 - 221022

10/16-10/22

Monday

KISS Lifting Program Week 3

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

21-15-9

Row, Calories

Box Jump (24/20)

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

3 Rounds For Time

15 Supine Ring Rows

20 Sit-ups

15 Kettlebell Crush Push-ups

Air Bike 500 Meters

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

5 Rounds For Time

9 Burpees

12 Ring Dips

15 Sumo Dead-lift High Pulls (95/65)

Run 200 Meters

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