WODs for the week of 8/21- 8/25

WODs for the week of 8/21- 8/25

Monday- 

4 rounds for time

400 m run

10- Hang Clean 115/75

15- Push Press 115/75

 

Tuesday-

Two – 4 minute Amraps x2

1 minute rest between AMRAP’s

AMRAP#1 and #3-

3,6,9,12,15…….

Front Squats 135/95

Pull Ups

 

AMRAP #2 and #4

3,6,9,12,15….

KB Swings 70/53

Burpee Box Jump

 

Wednesday

every 1:00 on the 1:00 for 10 minutes

100 m Run

Every 1:00 on the 1:00 for 10 minutes

175 m Row

 

Thursday-

30 Cal Assault Bike

75- Wall Balls

150- Double Unders

30 Cal Row

 

Friday-

90 on / 90 off for 8 rounds

5- Overhead Squats 135/95

10- Push Ups

15- Sit Ups

 

NINJA

Monday-

4 rounds

50 M Walking Lunges

350 m Run

 

Tuesday-

1 Minute Plank Hold

1 Minute Bottom of Squat Hold

1 Minute HS/ Overhead Hold

 

 

Wednesday-

“Cindy”

20 minute AMRAP

5- Pull Ups

10- Push Ups

15- Air Squats

 

Thursday-

20-16-12-8-4

Burpees

DB Push Press

 

Friday-

90 on / 90 Off for 8 rounds

10- Goblet Squats

10- Box Jumps

15- Sit Ups

 

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