Sunday, August 13, 2023

WODs 230813 - 230819

WODs 8/13-8/19


Monday:

Run 400 Meters at the start of each round

15-12-9-6

Back Squats (155/105)

Kettlebell Swings (55/35)


Tuesday:

Barbara

5 rounds for time each:

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest precisely 3 minutes between rounds


Wednesday:

Diane

21-15-9 rep rounds for time

Dead-lift (225/155)

Handstand Push-ups


Thursday

5 Rounds, 1 minute at each station

Air Bike, Max Calories

Max Rep Bench Press (155/105)

Max Rep Power Cleans (155/105)

Rest 1 Minute

(everyone starts on the bike)


Friday:

4 rounds for Time:

100 ft DB Walking Lunge (pick weight)

15 Box Jumps

10 Weighted Pullups (pick weight)

use one of the Dbs from the walking lunges


Saturday:

20 minute AMRAP:

Run 200 meters

15 Ring Push-ups

5 Burpee Box Jumps (24/20)

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