WODs 221113 - 221119

 11/13 -11/19

Monday

Strength

20 minutes to establish a 1RM Power Clean

WOD

8 minute AMRAP

8 Hand Release Push-ups 

12 Wall Balls (20/14)

Tuesday

5 Rounds For Time

12 DB Deadlifts*

9 DB Hang Squat Cleans*

21 Sit-ups

*Use the same pair of DBs for deadlifts and hang squat cleans

Wednesday

Strength

20 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds:

1 minute: Air Bike, Max Calories

1 minute: Max Rep Box Jumps (24/20)

1 minute: Max Rep Ring Push-ups

Rest 1 minute

Thursday 

5 Rounds For Time

10 Strict Handstand Push-ups 

12 Alternating Arm Hang Kettlebell Snatches (55/35)

10 Strict Pull-ups

Friday

Strength 

20 minutes to establish a 1RM or 3RM Back Squat

WOD

4 Rounds For Time

Row 250 Meters

15 Wall Balls (20/14)

60 second Front Plank(hands on floor, feet on medicine ball)

Saturday

‘Adrian’

7 Rounds For Time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box