WODs 210411 - 210417

 WODs 4/11-4/17

Monday
Strength:
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 86%
WOD:
15 minute AMRAP
10 Alternating DB Snatches (50/35)
15 Chest To Bar Pull-ups
Air Bike, 20 Calories

Tuesday
For Time:
21-15-9 rep rounds
Kettlebell Swings (55/35)
Toes To Bar
-Rest 3 minutes-
9-15-21
Kettlebell Swings (55/35)
Toes To Bar

Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 86%
Rest 1 minute
WOD:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Hang Power Cleans (75/55)

Thursday
'Nancy'
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday
Every 5 minutes for 25 minutes
Air Bike 15/10 Calories
10 Thrusters 95/65
50 Double-unders
10 Pull-ups

Saturday

2 Person Teams

20 minute AMRAP

Row 50 Calories (25 each)

50 Dead-lifts (205/145)

50 Box Jumps (24/20)

50 Wall Balls (20/14)