WODs 210801 - 210807

8/1 - 8/7

Monday
For Time
30 Double-unders
21 Hang Power Snatches (75/55)
30 Double-unders
15 Power Snatches (95/65)
30 Double-unders
9 Squat Snatches (115/75)

Tuesday
Strength
Front Squat
5 x 5 reps
Increase weight on each set
WOD
3 Rounds For Time:
Row 15/12 calories
15 DB Hang Power Cleans (50/35)
30 Sit-ups

Wednesday
Strength
Close Grip Bench Press
5 x 5 reps
Increase weight on each set
WOD
8 Rounds (16 intervals)
30 seconds Max Rep Medicine Ball Cleans (20/14)
Rest 15 seconds
30 seconds Max Rep Pull-ups
Rest 15 seconds

Thursday
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise

Friday
For Time
Run 200 Meters
15 Squat Clean Thrusters (95/65)
15 Box Jumps (24/20)
Run 200 Meters
12 Squat Clean Thrusters
12 Box Jumps
Run 200 Meters
9 Squat Clean Thrusters
9 Box Jumps

Saturday
4 Rounds Each For Time
30 Kettlebell Swings (55/35)
30 Push-ups
30 Sit-ups
Rest 2 minutes between rounds