WODs 210829-210904

 8/29 - 9/4

Monday

Strength:

Front Squat

5 x 3 reps @ 85%

Rest 2 minutes between sets

WOD

Death By Wall Balls & Burpees

1st minute: 1 Wall Ball & 1 Burpee

2nd minute: 2 Wall Balls & 2 Burpees

3rd minute: 3 Wall Balls & 3 Burpees

Continue as long as possible

Men use a 20lb ball. Women use a 14 lb ball.

Tuesday:

Strength

Close Grip Bench Press

5 x 5 reps @ 85%

Rest 2 minutes between sets

WOD

12 minute AMRAP

6 Devil’s Presses (50’s/35’s)

6 Bar Muscle-ups

Run 100 Meters

Wednesday

20 Box Jumps (24/20)

30 Pull-ups

40 Kettlebell Swings (55/35)

Front Rack Kettlebell Walking Lunges, 50 steps (55/35) (switch hands after 25 steps)

60 Double-unders 

Front Rack Kettlebell Walking Lunges, 50 steps

40 Kettlebell Swings

30 Pull-ups

20 Box Jumps

Thursday

‘DT’

Five rounds for time of:

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

Men: 155lbs Women: 105lbs

Friday

Strength

20 minutes to build up to a heavy 2 Rep Hang Squat Snatch

WOD

For Time

Row 2,000 meters

Saturday:

‘Badger’

3 Rounds For Time

30 Squat Cleans (95/65)

30 Pull-ups

Run 800 Meters