WODs 210307-210313

 WODs 3/7-3/13

Monday
3 Rounds For Time
Air Bike 1,000 Meters
12 Clean & Jerks (135/95)
9 Pull-ups
-Rest 5 Minutes-
4 Rounds For Time
18 Kettlebell Swings(55/35)
15 Sit-ups
12 Ring Dips

Tuesday:
Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @ 85%
WOD:
15-12-9 Rep Rounds For Time
Burpee Box Jumps
Chest To Bar Pull-ups

Wednesday
20-16-12-8-4 Rep Rounds For Time:
Row, calories
Wall Balls (20/14)
Alternating Arm DB Snatches (50/35)

Thursday
Strength
20 minutes
As Heavy As Possible Of The Following Complex
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
WOD:
For Time
21 Power Cleans (135/95)
7 Ring Muscle-ups
42 Double-unders
15 Power Cleans
5 Ring Muscle-ups
30 Double-unders
9 Power Cleans
3 Ring Muscle-ups
18 Double-unders

Friday
CrossFit Open WOD 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Saturday
For Time:
Row 750 Meters
21 Overhead Squats (95/65)
21 Lateral Burpees Over The Barbell
Row 500 Meters
15 Overhead Squats
15 Lateral Burpees Over The Barbell
Row 250 Meters
9 Overhead Squats
9 Lateral Burpees Over The Barbell