WODs 230507 - 230513

 5/7-5/13

Monday

Strength

Power Clean

7 x 3 reps @ 85%

WOD

3 Rounds For Time

Row 250 Meters

12 Front Squats (95/65)

8 Handstand Push-ups

Tuesday

4 Rounds For Time

Run 200 Meters

30 Wall Balls (20/14)

15 Ring Dips

Wednesday 

MURPH PREP - WORKOUT 1

4 rounds, each round for time, of:

Run, 400 m

3 rounds of

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 1:30 between each round.

Thursday 

Strength

Snatch

7 x 3 reps

Increase weight on each set

WOD

21-15-9 rep rounds for time

Row, Calories

DB Bench Press (pick weight)

Box Jump (24/20)

Friday 

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/95)

Saturday

For time:
70 Burpees
50 Kettlebell Swings (55/35)
30 Chest To Bar Pull-ups