WODs 220710 - 220716

 7/10 - 7/16

Monday

20 minute AMRAP

4 Chest-to-bar Pull-ups

8 Push Press (115/75)

12 Kettlebell Swings (55/35)

Tuesday

Strength

Squat Snatch

5 x 3 reps

Increase weight on each set

WOD

8 Rounds

Tabata Box Jump (24/20)

Tabata Knees To Elbows

Tabata Push-ups

Tabata Sit-ups

Wednesday

Partner WOD

For Time

150 Wall Balls (20/14)

50 Power Cleans (155/105)

*Split reps up any way you want. Only one person working at a time

Thursday

5 Rounds For Time

8 Deadlifts, 225/155 lbs

12 Ring Dips

16 Toes-to-bars

24 Double-unders

Friday

Strength

5 x 3 reps of the following complex

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Increase weight on each set.

WOD

9 minute AMREP

3-6-9-12-15-21…

Hang Power Snatch (95/65) (75/55)

Burpee Box Jump (24/20)

Saturday

‘Barbara Ann’
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (135/95)
40 sit-ups
50 double-unders

Rest 3 minutes between rounds