WODs 210425 - 210501

 WODs 4/25 - 5/1

Monday
Strength
Snatch Waves
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
4 - 3 minute EMOMs
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
14 minute AMRAP
8 Alternating Dumbbell Snatches (50/35)
16 Toes To Bar
32 Double-unders

Tuesday

2 Person Teams

30 Wall Balls (20/14)  15 each

Row 5,000 Meters (switch every 500 m)

Complete 30 Wall Balls Before Resuming the Row

Wednesday
Strength:
Clean & Jerk Waves
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
For Time
21 Thrusters (95/65)
21 Lateral Burpees Over Bar
15 Thrusters (115/85)
15 Lateral Burpees Over Bar
9 Thrusters (135/95)
9 Lateral Burpees Over Bar

Thursday
‘JT’
21-15-9 Rep Rounds For Time
Handstand Push-ups
Ring Dips
Push-ups

Friday
10 minute Ascending Ladder AMRAP/REP
3-6-9-12-15-18-21....
Box Jump Overs (24/20)
Toes To Bar
Push Jerks (95/65)
Chest To Bar Pull-ups

Saturday
For Time:
Run 400 Meters
21 Dumbbell Hang Squat Cleans*
21 Burpees
Run 400 Meters
15 Dumbbell Hang Squat Cleans
15 Burpees
9 Dumbbell Hang Squat Cleans
9 Burpees
*Pick weight. Make it challenging