WODs 231022 - 231029

 10/22-10/29

We are starting week 4 of the 6 week K.I.S.S. Strength program. One more week to go then we will retest.

Strength:

Power Clean

5x5 @85%

Back Squat

5x5@65%

Rest 2 minutes between sets

WOD:

7 minutes:

Row, 75 Calories

Max Rep Double-unders

Tuesday:

Strength:

Shoulder Press

5x5@75%

Rest 2 minutes between sets

WOD:

For time:

4-8-12-16-20

Dumbbell Ground To Over Head, alternating (pick weight)

Knees To Elbows

Wednesday:

Strength:

Power Clean

5x5@65% (go up 5-10lbs if you successfully completed 5x5@85% on Monday)

Back Squat

5x5@75%

Rest 2 minutes between sets

WOD:

7 minutes:

Max Rep Burpee Pull-ups

(Jump to the pull-up bar that is at least 6" above your reach if possibles)

Thursday:

Strength:

Shoulder Press

5x5 @85%

Rest 2 minutes between sets

WOD:

Three Rounds

Run 200 Meters

15 Bench Press, Body Weight

25 Medicine Ball Sit-ups

Friday:

Power Clean

5x5 @75%

Back Squat

5x5 @85%

Rest 2 minutes between sets

It's been a tough week. Spend the remaining time on mobility, rolling out, or stretching.

Saturday:

Closed for the OSU Homecoming Parade