WODs 210822-210828

 8/22 - 8/28

Monday

Strength:

Every 2 minutes for 12 minutes

3 Squat Snatches (pick load)

WOD

9 minute AMRAP 

Row, 12/10 Calories

3 Wall Walks

6 Box Jumps (24/20)

Tuesday

5 Rounds For Time

9 Hang Power Cleans (135/95)

12 Strict Handstand Push-ups

Row, 15 Calories

Wednesday

Strength

Front Squat

5 reps @ 65%,70%,75%,75%

WOD

9 minute AMRAP

7 Strict Pull-ups

5 Burpee Box Jumps (24/20)

Run 100 Meters

Thursday 

Row 2,000 meters

Then,

21-15-9

Dead-lifts (225/155)

9-7-5

Ring Muscle-Ups

Friday

Strength

Close Grip Bench Press

 8 reps each @ 60%,65%, 70%,75%

WOD

3 Rounds For Time

20 Toes To Bar

40 Double-unders 

10 DB Hang Clean & Jerk (50/35)

Saturday

‘Jack’

20 minute AMRAP

10 Push Presses (115/85)

10 Kettlebell Swings (55/35)

10 Box Jumps (24/20)