WODs 211107 - 211113

 11/7 - 11/13

Week 5

Monday

Snatch

2 reps each @ 75%, 80%

1 x 3 reps @ 85%

Snatch Pull

2 x 3 reps @ 90

WOD

3 Rounds For Time

Air Bike, 15/10 Calories 

20 Push-ups

15 Toes To Bar

10 Medicine Ball Cleans (20/14)

Tuesday

Front Squat

3 x 2 reps @ 80%

1 rep each @ 85%, 90%

WOD

15 minute AMRAP

12 Chest To Bar Pull-ups

9 Burpees

6 DB Hang Squat Clean & Jerks (pick weight. make it challenging)

Wednesday

Power Snatch

2 x 5 reps @ 70%

Power Clean & Jerk

2 x 5 reps @ 70%

Snatch Balance

1 x 3 reps @ 80%

Thursday

Clean & Jerk

2 reps each @ 75%, 80%

3 reps @ 85%

Clean Pull

2 x 3 reps @ 90%

WOD

3 Rounds For Time

Row 15/10 calories

15 Kettlebell Swings (70/55)

7 Bar Muscle-ups

Friday

Back Squat

5 x 3 reps @ 85%

WOD

For Time

50-40-30-20-10

Double-unders

25-20-15-10-5

Wall Balls (20/14)

Saturday

‘Barbara’

5 rounds, each for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats