WODs 220313 - 220319

 WODs 3/13-3/19

Monday

Back Squat

5-5-5-5-5

Front Squat

3-3-3-3-3

Overhead Squat

1-1-1-1-1

Tuesday

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/95)

Wednesday

Strength:

1 Shoulder Press+3 Presses+Push-5 Press-Push Jerks

5 sets @ 65%, 70%, 75%, 80%, 85% of shoulder press 1 RM

Rest 90 seconds between sets

WOD:

For Time:

In 10 minutes complete the following:

Row 2000 meters

Max rep double unders

Thursday

20 minute AMRAP/REP:

50 Burpees

40 Sit-ups

30 Kettlebell Swings (55/35)

20 Pull-ups

10 Handstand Push-ups

Friday

21-15-9 Rep Rounds For Time

Dead-lift (225/135)

Overhead Squat (135/95)

*use only 1 barbell

Saturday:

In 20 minutes complete as many rounds as possible:

Run 200 meters

7 Ring Muscle-ups

15 Medicine Ball Clean Wall Balls (20/14)