WODs 210314 - 210320

WODs 3/14-3/20

Monday
Strength:
Dead-lift
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD:
4 - 3 minute AMRAPs
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
 9 Kettlebell Crush Push-ups
Rest 1 minute between AMRAPs
Men: 55lbs/Women: 35lbs

Tuesday
Strength:
Front Squat
5 x 3 reps @ 85%
WOD:
12 minute AMRAP/Rep
3-6-9-12-15-18-21
Thrusters (95/65)
Chest To Bar Pull-ups
*Perform 20 Double-unders between each round

Wednesday
Strength:
Bench Press
5 x 5 reps @ 85% of 1 RM (2/24)
WOD:
9 minute ascending AMRAP/REP
3-6-9-12-15-18-21
Power Clean (135/95)
Ring Dips

Thursday
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
10 minute AMRAP:
12 Alternating Arm DB Snatches (50/35)
8 Burpee Box Jump Over (24/20)

Friday

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Alternate WOD for those who did Thursday's WOD

For Time

21-15-9 rep rounds

Row, Calories

Toes To Bar

Hang Squat Cleans (95/65)

Saturday
‘Lorenzo’
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters