WODs 220410 - 220416

WODs 4/10-4/16

Monday:

Strength:

Clean & Jerk

5 reps @ 65%

3 reps @ 70%, 75%

2 reps @ 85%, 90%

WOD:

For Time:

24-18-12

Kettlebell Swings (men 55lbs/women 35lbs)

9-6-3

Bar Muscle-ups

Tuesday:

Strength:

Back Squat 5 x 5 reps

increase weight on each set

WOD:

Four Rounds For Time On Each Round:

Run 400 Meters

Rest 1 minute

OR

Four Rounds For Time On Each Round:

Air Bike 1,200 Meters

Rest 1 minute

Wednesday:

Strength:

Snatch 5 x 3 reps

WOD:

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Thursday:

Strength:

Front Squat 5 x 3 reps

WOD:

10 minute AMRAP

5 Strict Handstand Push-ups

10 DB Hang Squat Cleans*

10 Weighted Box Step-up*

*pick load. Use the same pair of DB’s for cleans and step ups

Friday:

Strength:

Power Snatch 5 x 3 reps (touch and go)

Overhead Squat 5 x 3 reps

WOD:

4 minute max distance row. (set rower dampener on 3)

Saturday:

Partner WOD

10 Rounds For Time (5 rounds each)

P1: Run 400 Meters

P2: 10 Squat Cleans(135/95)

       10 Burpees