WODs 210718 - 210724

 WODs 7/18 - 7/24

Week 5: De-load week.

Monday:
Strength:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)

Wednesday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups

Thursday:
Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time

Friday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
EMOM for as long as possible:
6 Hang Power Snatches (115/75)
6 Push-ups

Saturday:
Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Deadlifts (225/155 lb)
10 Box Jumps (30/24 in)

Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round.

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.