WODs 221127 - 221203

 11/27-12/3

Monday

21-15-9 rep rounds for time:
Power Cleans (95/65)
Push Press (95/65)
Row, Calories

Tuesday

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Wednesday 

Strength:

Push Press

5 reps each @ 65%, 70%, 75%, 80%, 85%

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute

Thursday

Every 3 minutes for 30 minutes (10 sets)

Air Bike 500 Meters

2 Squat Cleans (start at 50% and increase weight on each 3 minute set)

Friday

20 minute AMRAP

2 Rounds of Cindy

10 Alternating DB Snatches (50/35)

Saturday 

Old School

Dead-lift

5 reps @60%,65%,70%,75%,80% of 1RM

Bench Press

5 reps @60%,65%,70%,75%,80% of 1RM

Back Squat

5 reps @60%,65%,70%,75%,80% of 1RM

Shoulder Press

5 reps @60%,65%,70%,75%,80% of 1RM