WODs 210613 -210619

 WODs 6/13 - 6/19

Monday
Strength
Power clean
3-3-3-3-3
Front squat
2-2-2-2-2
Squat clean
1-1-1-1-1
Increase weight on each set
Rest 2 minutes between sets

Tuesday
20-16-12-8 Rep rounds for time
Alternating Kettlebell Clean & Push Press (55/35)
Ring Push-ups
Kettlebell Front Rack Alternating Leg Lunges (switch rack position at 1/2 way point on each set)
Row, calories

Wednesday
Strength
Dead-lift
5-5-5-5-5
Back Squat
3-3-3-3-3
WOD
For Time
12-10-8-6-4-2
Strict Pull-ups
Push-ups
Air Squats

Thursday
For Time:
Row 500 Meters
21 Hang Power Cleans (95/65)
21 Ring Dips
Row 500 Meters
15 Hang Power Cleans
15 Ring Dips
Row 500 Meters
9 Hang Power Cleans
9 Ring Dips

Friday
Strength:
5 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
Rest 2 minutes
5 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
Toes To Bar
*Complete 20 Double-unders after each round

Saturday

3 Person Teams
20 minute AMRAP

Run 200 Meters

Max Rep Medicine Ball Clean to Wall Ball

Max Rep Ring Pull Ups