WODs 220724 - 220730

7/24-7/30

Monday

Every 2 minutes, for 16 minutes (8 sets): 

Hang Clean & Jerk

Increase weight on each set  

WOD

Against a 3 minute running clock

Run 100 Meters

Max Rep Burpee Box Step Over (24/20)

Rest 3 minutes, repeat for 3 sets

Tuesday

Strength

Close Grip Bench Press

5 x 3 reps

WOD 

10 minute Cindy

10 minute AMRAP

5 Pull-ups

10 Push-ups 

15 Air Squats

Wednesday

Every 2 minutes for 16 minutes (8 sets):

Hang Power snatch + Overhead Squat

Increase weight on each set.

WOD

Annie

50-40-30-20-10

Double-unders 

Sit-ups 

Thursday

21-15-9 Rep Rounds For Time

Front Squats (95/65)

Handstand Push-ups

Friday

3 Rounds For Time

6 Bar Muscle-ups

12 DB Hang Power Cleans (pick load)

18 Burpees

Saturday

Partner WOD

10 minute AMRAP

P1: Row 300 Meters

P2: Max Rounds

      10 Alternating KB Snatches (55/36)

        5 Box Jumps (24/20)

Rest 5 minutes

10 minute AMRAP

P1: Row 300 Meters

P2: Max Rounds

      10 Kettlebell Swings

        5 Box Jumps

Switch positions at the end of each 300 meter row.

Partner 1 will pick up where partner 2 left off when the 300 meter row ended