WODs 210131-210206

 WODs 1/31-2/6 2021

Monday:
Strength:
Every 2 minutes for 12 minutes:
Back Squat
7 reps @ 75%
WOD:
4 Rounds For Time
Row 25 Calories
15 Shoulder Presses (105/70)

Tuesday:
Strength:
Dead-lift
5 x 7 reps @ 75%
WOD:
12 minute AMRAP
5 Squat Snatches Rx (135/95) Masters (115/75) Scale (95/65)
10 Toes To Bar

Wednesday:
Strength:
Every 2 minutes for 16 minutes:
Push Press
3 reps @ 75%
WOD:
For Time:
15-12-9
Front Squats Rx (155/105) Masters (135/95) Scale (115/85)
30-25-20
Push-ups

Thursday:
5 Rounds For Time:
9 Bench Press @ 75% of 1 RM
12 Box Jumps (24/20)
Air Bike 20 Calories
Rest 2 minutes between rounds
Friday:
WOD 1:
Death By Strict Pull-ups
minute 1: 1 Strict Pull-up
minute 2: 2 Strict Pull-ups
minute 3: 3 Strict Pull-ups
minute 4: 4 Strict Pull-ups
Continue until you can no longer keep up with the clock
WOD 2:
Row
4 x 500 Meters
Rest 3 minutes between efforts

Saturday:
2 Rounds For Time:
50 Double-unders
15 Clean & Jerks (135/95)
10 Lunges (135/95)
30 Burpees
10 Lunges
15 Clean & Jerks
50 Double-unders
Rest 3 minutes between rounds