WODs 230108 - 230114

 WODs 1/8-1/14

Monday:

For Time:

50-40-30-20-10 rep rounds of:

Medicine ball cleans (20/14)

Sit-ups

Tuesday:

For Time:

15-12-9-6-3-1 rep rounds of:

Bench Press (155/85)

Pull-ups

Wednesday:

For Time:

21-15-9-3
Wall Ball Shots (20/14)
Sumo Dead-lift High Pull (95/65)

Thursday:

Dead-lift

5-5-5-5-5

Rest as needed.

Then,

8 Intervals of 20 sec work/10 sec rest

Tabata Air Bike for max calories

Friday

Strength

Thruster 1-1-1-1-1 reps

WOD

5 Rounds

45 seconds Front Plank

Rest 15 seconds

45 seconds Side Plank

Rest 15 seconds

45 seconds Hollow Rock

Rest 15 Seconds

45 seconds Side Plank

Rest 15 seconds

Saturday:

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters