WODs 210418 - 210424

WODs 4/18-4/24

Monday
Strength
Snatch Wave Complex
4 - 3 minute EMOMs
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
15 minute AMRAP
10 Power Snatches (95/65)
10 Overhead Squats
10 Pull-ups

Tuesday
WOD 1:
4 Rounds For Time
20 Box Jump Overs (24/20)
15 Handstand Push-ups

-Rest 3 minutes-

WOD 2:
4 Rounds For Time
40 Air Squats
Run 400 Meters

Wednesday
Strength
Clean & Jerk Waves
4 - 3 minute EMOMs
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
EMOM until failure:
Minute 1: Row 15/12 Calories
Minute 2: 1 Hang Squat Clean* (135/95)
*increase each round by 1 rep

Thursday
12 Minute AMRAP
15 Pull-ups
20 Kettlebell Swings (55/35)
50 Double-unders

Friday
4 Rounds For Time
15 Bar Facing Burpees
10 Dead-lifts (225/155)
5 Ring Muscle-ups

Saturday
3 Rounds For Time
Run 400 Meters
3 Rounds of:
3 Burpee Box Jump Overs
6 Dumbbell Thrusters*
9 Dumbbell Box Step Overs*
*Pick weight. Make it challenging.