WODs 230312 - 230318

 3/12 - 3/18

Monday

Strength

Deadlift 

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Tabata (8 rounds/16 intervals)

Knees To Elbows

Burpees

Tuesday

Strength

Bench Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

9 minute AMRAP

6 Hang Power Cleans (135/95)

3 Ring Muscle-ups

Wednesday 

25 minute AMRAP 

Row, 15 Calorie

15 Pull-ups

15 Push-ups 

Run 100 Meters

Thursday

Strength

Back Squat

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Annie

50-40-30-20-10

Rep Rounds For Time

Double-unders

Sit-ups

Friday

Strength

Shoulder Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

For Time

9 minute Ascending AMREP 

3-6-9-12-15-18-21…

Strict Handstand Pushups

Chest To Bar Pull-ups 

Box Jumps (24/20)

Saturday

5 Rounds For Time

30 Wall Balls (20/14)

15 Box Jumps(24/20)

30 Kettlebell Swings (55/35)