WODs 210502 - 210508

 5/2-5/8

Monday

Strength:

Every 3 minutes for 15 minutes:

Snatch Complex

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

5 Power Snatches (115/85)

Tuesday

For Time:

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight. make it challenging)

Run 100 Meters

Wednesday

Strength:

 Every 3 minutes for 15 minutes:

Clean & Jerk Complex

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

12 minute AMRAP

5 Front Squats (135/95)

7 Box Jumps (24/20)

10 Kettlebell Swings (55/35)

Thursday

3 Rounds For Time

12 Dumbbell Dead-lifts (50's/35's)

9 Pull-ups

50 Double-unders

Friday

10 minute AMRAP

25 Pistols, alternating

15 Overhead Squats (95/65)

5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)

Saturday

Partner WOD

4 Rounds For Time:

Row 40 Calories

40 Dead-lifts (185/135)

40 Toes To Bar