WODs 221106 - 221112

 11/6-11/12

Deload Week

Monday

KISS Lifting Program Week 6

Power Clean 

5 x 5 @ 70%

Shoulder press

5 x 5 @60%

Back Squat 

5 x 5 @ 50%

Tuesday

Dead-lift

3 x 5 reps @ 65%

WOD

3 Rounds For Time

Row 20/15 Calories

7 Hang Power Snatch (95/65)

15 Box Jumps (24/20)

Wednesday

Power Clean

5 x 5 @ 50%

Shoulder press

5 x 5 @ 70%

Back Squat

5 x 5 @ 60%

Thursday

Front Squat

3 x 5 reps @ 65%

Bench Press

3 x 5 reps @ 65%

WOD

12 minute AMRAP

40 Double-unders

16 Alternating DB Snatches (50/35)

8 Burpee Pull-ups

Friday

Power Clean

5 x 5 @ 60%

Shoulder press

5 x 5 @ 50%

Back Squat

5 x  5 @ 70%

Saturday

3 Rounds For Time

15 DB Bench Press (50s/35s)

20 Wall Balls (20/14)

Row 25 Calories

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.