WODs 220327 - 220402

 WODs 3/27-4/2

Monday:

Strength:

Back Squat

5 x 3 reps. All sets at 90% of 1 RM

Rest 90 seconds between sets

WOD:

3 Rounds For Time:

Row 250 Meters

10 Burpee Box Jumps (24/20)

15 Ring Dips

Tuesday:

Strength:

15 minutes to establish a 1 RM Squat Snatch

WOD:

For Time:

Cash in: Row 500 Meters

21-15-9

Shoulders To Overhead @ 70% of push jerk 1 RM

Toe To Bar

Cash out: Row 500 Meters

Wednesday:

Strength:

10 minutes to establish a 1RM Power Clean

WOD:

For Time:

Run 400 meters

30 Power Cleans @ 65% of 1 RM

Run 400 meters

Thursday:

"Christine"

Three Rounds For Time:

Row 500 meters

12 Body Weight Dead-lifts

21 Box Jumps (20 inch)

Friday:

Fran

21-15-9 rep rounds for time

Thrusters (95/65)

Pull-ups

Saturday:

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)