WODs 220918 - 220924

 9/18 - 9/24

Monday

Strength 

Squat Cleans

5 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%, 85%

1 rep @ 90%

WOD

10 minute EMOM

Alternate each minute between 

Max Rep Double-unders 

Max Rep Wall Balls(20/14)

Tuesday 

Strength

Push Press

7 x 3 reps

WOD

10 minute EMOM

Alternate each minute between

Row 15/12 Calories

Max Rep Push-ups

 

Wednesday

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

15 Pull-ups

9 Box Jumps (30/24)

Thursday

Strength

Back Squat

5 x 3 reps

Front Squat 

3 x 5 reps

Overhead Squats

5 x 3 reps

Friday

4 Rounds For Time

60 Double-unders

6 Clean & Jerks (135/95)

6 Ring Muscle-ups

Saturday

Partner WOD

20 minute AMRAP 

Run 100 Meters

7 Hang Power Snatch (95/65)

12 Toes To Bar

One person working at a time