WODs 211114 - 211120

 11/14 - 11/20

Week 6

Monday

Snatch

1 Rep Max

Clean & Jerk

1 Rep Max

Tuesday

Front Squat

7 reps @70%

5 reps @ 80%

3 reps @ 90%

WOD

8 Rounds:

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Wednesday

2 Rounds For Time

Row 600 Meters

50 Sit-ups

40 Wall Balls (20/14)

30 Kettlebell Swings (55/35)

20 Burpees

10 Bar Muscle-ups

Thursday

20 minute EMOM

Minute1: Air Bike, 12/10 Calories

Minute 2: 6 Strict Handstand Push-ups

Minute 3: 12 Toes To Bar

Minute 4: Rest

Friday

20 minute AMRAP

7 Front Squats (115/75)

7 Strict Pull-ups

7 Hang Power Cleans (115/75)

35 Double-unders

Saturday

WOD

4 Rounds For Time

Run 200 Meters

10 Box Jumps

15 Burpees

20 Single Arm DB Overhead Walking Lunges(switch arms after 10 steps)(pick load)