WODs 210516 - 210522

 WODs 5/16 - 5/22

Monday
Strength:
15 minutes To Build To A Heavy Complex
1 Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
WOD:
15-12-9-6-3 rep rounds for time
Hang Power Snatch (95/65)
Toes To Bar

Tuesday
WOD 1:
10 minute AMRAP
Air Bike 12/8 Calories
6 Dead-lifts (225/155)
10 Chest To Bar Pull-ups
-Rest 5 minutes-
WOD 2:
10 minute AMRAP
Row 15/12 Calories
6 Dumbbell Hang Squat Cleans (35's/25's)
10 Burpees Over The Rower

Wednesday
Strength:
15 Minutes To Build To A Heavy Complex
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
WOD:
15-12-9 rep rounds for time
Power Cleans (155/105)
5 Strict Handstand Push-ups

Thursday
For Time
35-35-35-35
Double-unders
20-15-10-5
Dumbbell Bench Press(Pick weight. Make it challenging)
20-15-10-5
Wall Balls (20/14)
20-15-10-5
Sit-ups
Friday
For Time
50 Toes To Bar
40 Alternating Leg Pistols
30 Kettlebell Swings (70/55)
20 Burpee Box Jump Overs (24/20)
Rest 3 minutes
25 Toes To Bar
20 Alternating Leg Pistols
15 Kettlebell Swings
10 Burpee Box Jump Overs

Saturday
3 Rounds, Each Round For Time
Run 800 Meters
15 Ring Muscle-ups (sub burpee pull-ups)
Row 1,000 Meters
(No Rest Between Rounds)