WODs 220515-220521

WODs 5/15 – 5/21

Monday

Strength

15 minutes

1 RM Front Squat

WOD

21-15-9 rep rounds

Box Jump (24/20)

Push-ups

Pull-ups

Tuesday

Strength

7 minute EMOM

2 Shoulder Presses @ 90%

WOD

3 Rounds For Time

45 Double-unders

15 Sumo Dead-lift High Pull (95/65)

10 Ring Dips

Wednesday

3 Rounds For Time

Row 500 Meters

9 Burpee Box Jumps (24/20)

12 Power Cleans (135/95)

Run 400 Meters

Thursday

Strength

20 minutes

1 RM Dead-lift

WOD

5 minutes Air Bike For Max Calories

Rest 5 minutes

5 minutes Air Bike For Max Calories

Friday

Strength

20 minutes

1 RM Squat Clean

WOD

EMOM for as long as possible

4 Chest To Bar Pull-ups

8 Push-ups

12 Russian Kettlebell Swings (55/35)

Saturday

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.