WODs 230305 - 230311

 3/5 - 3/11

Monday

Strength

Bench Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

5 Rounds For Time

3 Wall Walks

6 Burpee Box Jumps (24/20)

12 Alternating DB Snatches (50/35)

Tuesday

Strength

Back Squat

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

For Time

21-15-9

Pull-ups

42-30-18

Double-unders

Wednesday

For Time 

30-25-20

Row, Calories

15-12-9

Squat Cleans (155/115)

30-25-20

Push-ups

Thursday

Strength

Shoulder Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

10 minute AMRAP

30 Double-unders

10 DB Push Press (pick load)

10 Toes To Bar

Friday

Deadlift 

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

4 Rounds For Time

Air Bike 500 Meters

6 Bar Muscle-ups

40 Foot Handstand Walk

Saturday

‘Coe’

10 Rounds For Time

10 Thrusters (95/65)
10 Ring Push-ups