WODs 230409 - 230415

 4/9-4/15

Monday 

Dead-lift

3 reps each @ 70%+10 lbs 80%+10 lbs

3+ reps,@90% + 10 lbs

WOD

For Time

2 Rounds 

50 ft DB Walking Lunges (Hang Position)

20 Toes To Bar

50 ft DB Walking Lunges (Front Rack Position)

15 Pull-ups

50 ft Overhead DB Walking Lunges (both DBs overhead)

10 Chest To Bar Pull-ups

Tuesday

Bench Press 

3 reps each @ 70%+5 lbs 80%+5 lbs

3+ reps,@90% + 5 lbs

WOD

5 Rounds, each round for time

6 Bar Muscle-ups (6 Chest To Bar Pull-ups)

5 Box Jumps (30/24)

4 Power Cleans (185/105)

Rest 2 minutes between rounds

Wednesday 

For Time

15-12-9-6

Strict Handstand Push-ups

18-15-12-9

Kettlebell Swings (70/55)

25-20-15-10

Row, Calories

Thursday

Back Squat

3 reps each @ 70%+10 lbs 80%+10 lbs

3+ reps,@90% + 10 lbs

WOD

12 Minute AMRAP

8 DB Hang Power Clean & Jerk (pick load)

12 Knees To Elbows

24 Double-unders

Friday

Shoulder Press

3 reps each @ 70%+5 lbs 80%+ 5 lbs

3+ reps,@90% + 5 lbs

WOD

For Time

Row 2,000 meters 

Saturday

Nancy

5 Rounds For Time

Run 400 Meters

15 Overhead Squats (95/65)