WODs 210509 - 210515

 WODs 5/9 - 5/15

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 @ 55-65%. Increase weight on each set. Focus on quality
WOD:
3 Rounds For Time
Run 400 Meters
10 Power Snatches (95/65)
15 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:
20 minute AMRAP
Row 600 Meters
25 Wall Balls (20/14)

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 @ 55-65%. Increase weight on each set. Focus on quality.
WOD:
5 Rounds For Time
10 Thrusters (95/65)
15 Chest To Bar Pull-ups
30 Double-unders

Thursday
5 Rounds For Time
Air Bike 500 Meters
20 Push-ups
20 Sit-ups
20 Air Squats

Friday
4 Rounds For Time
4 Rope Climbs
14 Burpee Box Jump Overs (24/20)
Saturday
21-18-15-12-9-6-3*
Front Squats (95/65)
Double-unders
Dead-lifts (95/65)
Box Jumps (24/20)
*Begin each round with a 200 meter run