WODs 211031 - 211106

 10/31-11/6

Week 4

Monday

Snatch

3 reps @75%

2 reps @80%

1 rep each @85%, 90%, 95%

Snatch Pull

3 x 3 reps @95%

WOD

10 minute AMRAP

15 Calorie Row

10 Lateral Burpees Over The Rower

Tuesday

Front Squat

3 reps @75%

2 reps each @80%, 85%

WOD

20 minute AMRAP

24 Double-unders 

12 DB Thrusters (pick weight. Make it challenging)

8 Burpee Pull-ups

Wednesday

Clean Deadlift + Mid-Hang Clean

2 x 3 reps @75%

Clean Deadlift

4 x 3 reps @105%

OHS

2 x 3 reps @85%

Push Press + Jerk

2 x 3 reps @70%

Thursday

3 Cleans + 1 Jerk @ 75%

2 Cleans + 1 Jerk @ 80%

Clean & Jerk 

1 rep each @85%, 90%, 95%

Clean Pull

3 x 3 reps @95%

WOD

3 Rounds For Time

100 Meter Medicine Ball Run (20/14)

20 Medicine Ball Cleans (20/14)

15 Ring Dips

Friday

Back Squat

5 reps each @80%, 85%, 80%

WOD

Every minute on the minute for 16 minutes

Min 1: Max Rep Wall Walks

Min 2: Max Rep Sit-ups

Min 3: Air Bike, Max Calories

Min 4: Rest

Saturday

3 person teams

10-9-8-7-6-5-4-3-2-1 Rep rounds for time

Deadlift (225/155)

Bench Press (165/115)

Squat Clean (135/95)