WODs 220904 - 220910

 9/4 - 9/10

 

Monday

8 minute AMRAP

Partner WOD

12/10 Calorie Row

10 Hang Power Snatches (95/65)

-Rest 2 minutes-

8 minute AMRAP

10 Toes To Bar

10 Front Squats (95/65)

-Rest 2 minutes-

8 minute AMRAP

12 Wall Balls (20/14)

10 Hang Power Cleans (95/65)

*Both partners start working at the same time. Switch positions once all reps are completed

Tuesday

3 Rounds For Time

Run 400 Meters

20 Alternating Kettlebell Clean (55/35)

20 Ring Push-ups

 

Wednesday

Strength 

Cleans

5 reps @ 50%

3 reps @ 60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85 %

WOD

5 Rounds For Time

3 Bar Muscle-ups

6 Power Snatches (115/85)

9 Front Squat (115/85)

Thursday

3 Rounds For Time

50 Double-unders

20 Kettlebell Swings (55/35)

20 Kettlebell Front Rack Lunges (55/35)

(10 right hand front rack, 10 left hand front rack)

Friday

Strength

Shoulder Press

7 x 3 reps 

Increase weight on each set

WOD

For Time

Row 2,000 Meters

Saturday

20 Minute AMRAP

200 Meter Medicine Ball Run

20 Medicine Ball Cleans

20 Medicine Ball Sit-ups

Men: 20lb medicine ball

Women: 14 lb medicine ball