Weekly WODs

August 30th to Sept 4th, 2010

Monday:

Back Squat  (week 2)

then

3 rounds

13 Push Press 40+/25 (KB or db)

Quadrapedal under hurdles

26 Ring Push-ups

Return to start line without touching floor- options will be available.

Tuesday:

“Josh”

21 OHSquats 95/75

42 Pull-ups

15 OHSquats

30 Pull-ups

9 OHSquats

18 Pull-ups

Wednesday:

Press (week 2)

then

400m run

9 Deadlifts 315/165

12 Dips

15 Wall-Balls

400m run

12 Deadlifts 225/135

15 Dips

18 Wall-Balls

400m run

15 Deadlifts 135/95

18 Dips

21 Wall-Balls

Thursday:

Not for Time, 3 sets of 10 of

Barbell Bicep Curls

DB Bench Press

Strict Pull-ups

KB Bent-over rows

Handstand Push-ups

GHD Sit-ups

Friday:

Deadlift (week 2)

2 rounds

20 KB Swings 70/44 (American)

7 Hang Power Cleans 95/65

7 Power Cleans 115/85

7 Squat Cleans 135/105

20 Air Squats

Saturday:

Back Squat (135/95)
Kettlebell Snatch (53/35)
Burpee-Ring Pushups

Row (Calories)
Barbell Push Press (95/65)
Burpee-Ring Pushups

KB Thruster (35/20)
Barbell Hang Power Clean (95)
Burpee-Ring Pushups

Wall Ball
Pullups
Burpee-Ring Pushups

Deadlift (190/135)
Double KB Clean and Jerk (53/26)
Burpee-Ring Pushups

Rounds of 10-8-6 for Time

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