WODs 210815-210821

 8/15 - 8/21

Monday

Strength

Squat Snatch

6 x 3 reps @ 70% from last Thursday

Rest 2 minutes between sets

WOD

Three rounds for time:

Run 200 Meters

14 KB Swings (men 55lbs/women 35lbs)

6 Bar Muscle-ups

Tuesday

20 Minute AMRAP

Row 30 Calories

15 Toes To Bar

30 Double-unders 

15 Hang Power Cleans (115/75)

Wednesday 

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

3 Rounds For Time

Run 200 Meters

15 Close Grip Bench Press(135/95)

7 Burpee Box Jumps (24/20)

Thursday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 Minute Alternating EMOM

15 Wall Balls (20/14)

20 Sit-ups

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

2 Person Team ‘Elizabeth’

42-30-18 Rep Rounds For Time:

Squat Clean (135/95)

Ring Dips