WODs 231008 - 231014

 10/8-10/14

Monday:

Strength:

Power Clean

5x5 @ 85%

Back Squat

5x5 @ 65%

Rest 2 minutes between sets

WOD:

9 Minute AMRAP

5 Ring Pull-ups

10 Wall Balls (20/14)

15 Double-unders

Tuesday:

Strength:

Shoulder Press

5x5 @ 75%

Rest 2 minutes between sets

WOD:

For Time:

40 Russian KB Swings (55/35)

Row, 40 Calories

40 One Arm Overhead Walking Lunges. Switch arms after 20 steps. (55/35)

Row, 40 Calories

40 Russian KB Swings (55/35)

Wednesday:

Strength:

Power Clean

5x5 @ 65%

Back Squat

5x5 @ 75%

Rest 2 minutes between sets

WOD:

Four Rounds For Time:

Run 100 Meters

10 Burpee Box Jumps

10 Toes To Bar

Thursday:

Strength:

Shoulder Press

5x5 @ 85%

Rest 2 minutes between sets

WOD:

Rotate through each exercise for 32 intervals of 20 sec work/ 10 sec rest.

Tabata Planks

Tabata Side Planks

Tabata Holds

Tabata Side Planks

Friday:

Strength:

Back Squat

5x5 @ 85%

Power Clean

5x5 @ 75%

Rest 2 minutes between sets

WOD:

Three Rounds For Time And Reps:

50 Double-unders

Max Rep Bench Press (135/85)

Saturday:

Strength:

Shoulder Press:

5x5 @ 65%

WOD:

'Bulger'

10 Rounds For Time:

Run 150 Meters

7 Chest-To-Bar Pull-ups

7 Front Squats (135/95)

7 Handstand Push-ups