WODs 220828 - 220903

 8/28-9/3

Monday

5 Rounds For Time
Run 400 Meters
24 Hollow Rocks
12 Chest To Bar Pull-ups
12 Ring Dips

Tuesday

4 Rounds of 90 seconds of work, 30 seconds of rest

Air Bike, Calories

Double-unders

Thrusters (45/35)

Ring Rows (feet even with pull-up bar)

*Everyone starts on the air bike

Wednesday

Strength

Snatch

5 reps @50%

3 reps @60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

WOD

5 rounds for time

10 Strict Pull-ups

5 Power Cleans (155/105)

15 Air Squats

Thursday

25 minute AMRAP:
200m run
6 Box Jumps (30/24)
10 Knees-to-elbows

Friday

Strength

15 minutes to establish a 3RM Dead-lift

WOD

10 minute AMRAP

12 Dead-lifts @ 60% of 3RM

8 DB Thrusters (pick weight)

Saturday

10 Rounds For Time

5 L-Hang Pull-ups

10 Box Step-ups

15 Burpees