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
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