WODs 220731 - 220806

7/31-8/6

Monday

Strength 

Back Squat

5 x 5 reps

Increase weight on each set

WOD

Partner WOD

10 minute AMRAP/REP

P1: 10 Med Ball Clean + Wall Ball Shots (20/14)

P2: Max Calorie Row

Score is number of rounds completed + total calories rowed

Tuesday

Strength

Every 2 minutes for 16 minutes (8 sets)

1 Clean Pull + 1 Clean High Pull + 2 Power Clean & Jerks

Increase weight on each set

WOD

5 Rounds For Time

5 strict Pull-ups

10 Deficit Push-ups (45lb bumpers/35lbs bumpers)

15 Air Squats

20 Hollow Rocks

Wednesday

3 Rounds For Time

6 Ring Muscle-ups

12 Devils Press (pick load)

Run 200 Meters

Thursday

Strength

Every 2 minutes for 16 Minutes (8 sets)

1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatches

Increase weight on each set

WOD

21-15-9 Rep rounds for time

Overhead Squat (95/65)

Knees To Elbows

Friday

The Chief

Five- 3 minute AMRAPs

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute between AMRAPS

Saturday

4 Rounds For Time

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

R1-95/65, R2-115/75, R3-135/95, R4-155/10