WODs 211017 - 211023

 10/17 - 10/23

Week 2

Monday

Snatch

2 x 2 reps @75%

2 x 2 reps @80%

Snatch Pull

4 x 3 reps @85%

WOD

2 -4 minute rounds 

Air Bike 1,000 meters

Max Rep Double-unders 

Rest 2 minutes between rounds

Tuesday

Front Squat

3 x 3 reps @75%

WOD

3 Rounds

Max Rep Bench Press (body weight)

25 Sit-ups

Max Rep Pull-ups

Wednesday

Halting Clean Deadlift + Mid-Hang Clean

2 x 5 reps @70%

Clean Deadlift

5 x 3 reps @100%

Snatch Balance

2 x 3 reps @70%

Jerk

2 x 5 reps @80%

Thursday

3 Cleans + 1 Jerk

2 sets @75%

2 Cleans + 1 Jerk

2 sets @80%

Clean Pull

4 x 3 reps @85%

WOD

3 Rounds For Time & Reps

3 Person Teams

Run 200 Meters

Max Rep Toes To Bar

Max Rep Parallette Deficit Push-ups

Friday

Back Squat

5 x 3 reps @78%

WOD

21-15-9 Rep rounds for time

Wall Balls (20/14)

DB Hang Power Cleans (pick weight)

Saturday

For Time:

Run 400 Meters

Then, 

4 Rounds

20 Alternating DB Snatch (Pick weight)

10 L-Pull-ups

Then,

Run 400 Meters