WODs 210912 - 21018

 9/12-9/18

Monday

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

9 minute AMRAP

24 Double-unders 

8 Medicine Ball Clean-Wall Balls (20/14)

Tuesday

5 rounds each for time 

10 Pull-ups

15 Push-ups

20 Air Squats

25 Kettlebell Swings (55/35)

Rest 2 minutes between rounds

Wednesday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 minute AMRAP

Row 150 Meters

1-2-3-4-5-6…*

Ring Muscle-ups

*Keep adding 1 ring muscle-up to each round until time expires

Thursday

5 Rounds For Time

7 Bear Complex (95/65)

(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press)

Run 400 Meters

Friday

20 minute AMRAP

8 Chest To Bar Pull-ups

10 Strict Handstand Push-ups

12 Box Jumps (24/20)

Saturday

5 Rounds For Time

Run 200 Meters

7 Squat Snatches (135/95)

14 Toes To Bar