WODS 220320 - 220326

 WODs 3/20-3/26

Monday

Strength:

Close Grip Bench Press

5 x 3 reps all sets @ 85% of 1RM

Rest 60 seconds between sets

WOD:

2 Rounds For Time:

50 Air Squats

25 Pull-ups 

50 Lunges

25 Hand Release Push-ups

Tuesday

Strength:

Overhead Squats

5 reps @65%, 70%, 75%

Rest 60 seconds between sets

WOD:

In 10 minutes complete as many reps as possible of:

Burpee Pull-ups

Wednesday

Strength:

10 Minute EMOM

1 Hang Squat Clean + 1 Squat Clean + 1 Jerk @75% of clean & jerk 1 RM

WOD:

For Time:

3 Rounds For Time

Row 250 Meters

50 Double-unders

25 Push Presses (95/65)

Thursday:

Strength:

Dead-lift

5 reps @ 65%, 75%, 85% of 1 RM

Rest 90 seconds between sets

WOD:

For Time:

21-15-9

Hang Power Cleans (115/75)

Toes To Bar

Kettlebell Swings (55/35)

Friday

WOD 1:

"Fractured Fran"

5 rounds for time:

9 Thrusters (men 95lbs/women 65lbs)

9 Pull-ups

WOD 2:

10 minute time cap

5-10-15-20-25-30-25-20-15-10-5

Double-unders*

*There is a 9 Toes To Bar penalty to be completed each time you mess up on double-unders before resuming.

Saturday:

"Del"

For Time:

25 Burpees

Run 400 meters with a 20/14 pound medicine ball

25 Weighted pull-ups with a 20/10 pound dumbbell

Run 400 meters with a 20/14 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20/14 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20/14 pound medicine ball

25 Burpees