WODs 221023 - 221029

 10/23-10/29

Monday

KISS Lifting Program Week 4

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

3 Rounds For Max Reps At Each Station
Minute 1: Wall-balls (20/14)
Minute 2: Strict Pull-ups
Minute 3: Russian Kettlebell Swings (55/35’
Minute 4: Strict Ring Dips

Minute 5: Rest

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

Baseline

For Time

500 meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

4 Rounds For Time

40 Double-unders

8 Man Makers (pick weight)

16 Toes To Bar

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