WODs 210926 - 211002

 9/26 - 10/2

Monday 

Strength:

Shoulder Press

5 x 3 reps

Increase weight on each set

WOD

3 Rounds For Time

Run 200 Meters

10 Chest To Bar Pull-ups

20 Alternating Single Arm DB Snatch (50/35)

Tuesday

Strength

Back Squat

5 x 5 reps 

Increase weight on each set

Front Squat

5 x 3 reps 

Increase weight on each set

WOD

Death By:

Hang Power Clean (135/95)

Lateral Burpee Over The Barbell

Minute 1: 1 hang power clean + 1 LBOB

Minute 2: 2 hang power cleans + 2 LBOBs

Wednesday

4 Rounds For Time

8 Bar Muscle-ups

12 Box Jumps (24/20)

16 Kettlebell Swings (70/55)

Run 400 Meters

Thursday

For Time

Row 60 calories

Then,

3 Rounds

10 Dead-lifts (255/185)

20 Wall Balls (20/14)

15 Ring Dips

Then,

Row 60 Calories

Friday

 Strength

Overhead Squat

5 x 5 reps

Increase weight on each set.

WOD

Death By

Knees To Elbows (KTE)

Push-ups

minute 1: 1 KTE + 1 push-up

minute 2: 2 KTEs + 2 push-ups

minute 3: 3 KTEs + 3 push-ups 

Saturday

5 Rounds, each for time

8 Power Cleans (155/105)

10 Chest To Bar Pull-ups

6 Shoulders To Overhead (155/105)

12 Burpee Box Jumps (24/20)

Rest 3 minutes between rounds