WODs 220130 -220205

 1/30-2/5

Monday

4 Rounds For Time

Air Bike 15 Calories

7 Bar Muscle-ups

8 Squat Cleans (155/105)

Tuesday

4 Rounds For Time

50 Double-unders

15 Bench Press @ 70%

10 Devils Press (50/35)

Wednesday

For Time

1000m-750m-500m

Row

21-15-9

Deadlift(225/155)

42-30-18

Sit-ups 

Thursday

WOD :

8 minutes AMRAP
3-6-9-13-15-18-21

Handstand Push-ups

Cleans (185/125)

WOD 2:

8 Minute AMRAP

3-6-9-12-15-18-21

Hang Power Snatch (95/65)

Pull-ups

Friday

‘Jack’

20 minute AMRSP
10 Push Press (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Saturday

3 Rounds For Time

Row 500 Meters

9 Hang Power Cleans (135/95)

15 Push-ups

21 Back Squats (135/95)