WODs 230319 - 230325

 3/19-3/25

Monday

Strength

Shoulder Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Air Bike 500

9 Front Squats (135/95)

15 Ring Push-ups

Tuesday

Strength

Deadlift 

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

5 Rounds For Time

3 Bar Muscle-ups (3 Strict Chest To Bar Pull-ups)

2 Box Jumps (30/24)

1 Power Clean (185/135)

Wednesday 

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Thursday 

Strength

Bench Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

4 Rounds For Time

12 Pull-ups

6 Power Snatch (115/85)

30 Double-unders

Friday

Strength

Back Squat

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Row 20/15 Calories

10 Box Jumps (24/20)

20 Push-ups

Saturday

Run 400 Meters

35 Wall Balls (20/14)

35 DB Hang Clean & Jerk (pick weight)

Run 400 Meters

25 Wall Balls

25 DB Hang Clean & Jerk

Run 400 Meters

15 Wall Balls

15 DB Hang Clean & Jerk