WODs 210919 - 210925

Monday

Strength

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk(split or push)

Start at 60% of your Squat Clean max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Double-unders 

Tuesday

3 Rounds For Time

Row 500 Meters

Run 400 Meters

30 AbMat Sit-ups

Wednesday

Strength 

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat

Start at 60% of your Squat Snatch max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Wall Balls (20/14)

Thursday

Strength

Hang Power Clean

5 x 3 reps

Increase weight on each set

WOD 

8 minutes (16 intervals) alternate between the 2 movements.

Tabata Toes To Bar

Tabata Burpee Box Jumps (24/20)

Friday

For time:

10 Ring Muscle-ups

50 Squats

10 Ring Muscle-ups

50 Calorie Row

10 Ring Muscle-ups

Saturday

3 Person Teams

20 minute AMRAP

Run 200 Meters

Max Rep Thrusters (95/65)

Max Rep Ring Push-ups