WODs 230402 - 230408

 4/2 - 4/8

Monday

Bench Press

5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs

WOD

12 minute AMRAP

6 Power Cleans (155/105)

12 Push-ups

18 Air Squats

Tuesday

Back Squat

5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs

WOD

3 Rounds For Time

Air Bike 1,000 Meters

15 Box Jumps

7 Bar Muscle-ups

Wednesday

For Time

Row 50 Calories

50 Double-unders

50 Burpees

Row 35 Calories

35 Double-unders

35 Burpees

Row 20 Calories 

20 Double-unders

20 Burpees

Thursday

Shoulder Press

5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs

WOD

3 Rounds For Time

15 Pull-ups

20 V-ups

25 Push-ups

Friday

Dead-lift

5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs

WOD 

Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – Air Bike, 25/18 Calories 
Station 2 –  20 Alternating DB Snatch (50/35)
Station 3 – 12 Burpee Box Jump or Step-Overs (24/20)

Saturday

‘Bulger’

10 Rounds For Time

Run 150 m

7 Chest-to-bar Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups