WODS 210103-210109

 

WODs 1/3-1/9 2021

Monday:

Strength:

Every minute on the minute for 6 minutes:

6 Front Squats @70% of 1 RM

WOD:

5 Rounds For Time

12 Push Jerks (115/75)

15 Pull-ups

Tuesday

Strength:

Every minute on the minute for 6 minutes:

3 Dead-lifts @70% of 1 RM

WOD:

12 minute AMRAP

8 Power Snatches (95/65)

12 Burpees

Wednesday

5 Rounds For Time

30 Double-unders

15 Dead-lifts (185/125)

15 Box Jumps (24/20)

Thursday

Strength:

Tempo Strict Ring Dips

6 x 3 rep

3 count down-2 count at the bottom then up as fast as possible.

Strength:

Weighted Strict Pull-ups

6 x 3 rep AHAP

WOD:

For Time:

50 Wall Balls (20/14)*

*Each time you break (drop the ball or rest for more than a 3 count) do 5 Burpees.

Friday

Strength:

Hang Squat Clean

5 x 5 reps AHAP

WOD:

3 Rounds For Time

Row 200 meters

12 Alternating Single Arm DB Snatches (50/35)

12 Alternating DB Goblet Reverse Lunges (50/35)

Saturday

Teams of 3

5 Rounds For Time

10 Bench Presses (155/105)

20 Kettlebell Swings (55/35)

Air Bike 20/16 Calories