WODs 211003 - 211009

 10/3 - 10/9

Monday

Strength

20 minutes to work up to a 3 RM Front Squat

WOD

21-15-9 Rep rounds for time

Devils Press (pick weight. Make it challenging)

Knees To Elbows

Tuesday

Strength

15 minutes to work up to a 1 RM Push Jerk

WOD

For Time

10-15-20-25

Calorie Row

15-12-9-6-3

Strict Handstand Push-ups

Wednesday 

4 Rounds For Time

Run 400 Meters

18 Kettlebell Swings (55/35)

15 Box Jumps

12 Pull-ups

Thursday

Strength

Every minute on the minute for 10 minutes

1 Power Clean + 1 Hang Power Clean + 1 Front Squat

Do all lifts at 75% of 1RM Power Clean

WOD

3 Rounds For Time (10 minute time cap)

7 Dead-lifts (255/185)

14 Alternating Kettlebell Cleans (55/35)

Cash Out: 35 Burpees

Friday

Strength

Every minute on the minute for 10 minutes

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Do all lifts at 75% of 1 RM Power Snatch

WOD

12 minute AMRAP

4 Strict Handstand Push-ups

8 Man Makers (pick weight. Make it challenging)

6 Bar Muscle-ups

24 Double-unders 

Saturday

‘JERRY’

For Time

Run 1 Mile

Row 2,000 Meters

Run 1 Mile