WODs 211024 - 211030

Week 3

Monday

Snatch

3 x 2 reps @75%

2 reps @80%

2 reps @85%

1 rep @90%

Snatch Pull

3 x 3 reps @90%

WOD

For Time

12-18-24-30

Air Suqats

6-9-12-15

Russian Kettlebell Swings (70/55)

3-5-7-9

Ring Muscle-ups

Tuesday

Front Squat

3 reps @75%

3 reps @80%

3 reps @75%

WOD 

3 Rounds For Time:

200 Meter DB Farmers Carry (pick weight)

21 Push-ups

12 Strict Pull-ups

Wednesday

Snatch Deadlift + Mid-Hang Snatch

2 x 3 reps @75%

Snatch Deadlift

4 x 3 reps @105%

1 Snatch Balance + 1 Overhead Squat

2 x 3 reps @80%

1 Push Press + 1 Jerk

2 x 3 reps @65%

Thursday

3 Cleans + 1 Jerk

2 reps @75%

2 Cleans + 1 Jerk

1 rep @80%, 85%

Clean & Jerk

1 rep @90%

Clean Pull

3 x 3 reps @90%

WOD

3 Round For Time 

45 Double-unders 

30 Russian Kettlebell Swings (55/35)

15 Wall Balls (20/14)

Friday

Back Squat

5 x 3 reps @80%

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups

Saturday

Severin

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K