WODS 210404 - 210410

 4/4 - 4/10

Monday

Strength

Snatch Wave Complex

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%

WOD:

For Time:

15-12-9

Overhead Squats (115/75)

30-20-10

Chest To Bar Pull-ups

Tuesday

10 Rounds For Time

8 Dumbbell Thrusters Rx(50/35) Scaled (35/25) 

8 Toes To Bar

Wednesday 

Strength:

Clean & Jerk Wave Complex

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%

Rest 1 minute

WOD:

For Time:

50 Clean & Jerks @ 60%

At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)

Thursday

20 minute AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Run 200 Meters

Friday

For Time:

Row, 40/32 Calories

30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)

Row, 30/24 Calories

20 DB Box Step Overs

Row, 20/16 Calories

10 DB Box Step Overs

Row 10/8 Calories

5 DB Box Step Overs

Saturday:

For Time:

35-30-25-20-15-10

Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165

10-10-10-10-10-10

Burpee Box Jump Over (24/20)