WODs 230514 - 230520

 5/14 - 5/20

Monday

Strength

Power Clean

7 x 3 reps @ 5-10lbs heavier than last Monday 

WOD

4 Rounds For Time

30 Double-unders

15 Toes To Bar

7 DB Hang Squat Cleans (pick weight)

Tuesday

Strength 

5 sets of the following complex

1 Shoulder Press + 3 Push Press + 5 Push Jerk

Increase weight on each set

WOD

15-12-9 Rep Rounds For Time

Row-Calories

Burpee Box Jump (24/20)

Kettlebell Swings (70/55)

Wednesday

Murph Prep Workout 2

3 Rounds Each For Time

Run 800 Meters

3 Rounds

5 Pull-ups 

10 Push-ups 

15 Air Squats

Rest 2 minutes between rounds

Thursday

Snatch

7 x 3 reps @75%

WOD

8 Rounds (32 intervals)

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Rock

Tabata Side Plank

Friday

21-15-9 Rep Rounds For Time

Row, Calories

Thrusters (95/65)

Lateral Burpees Over Barbell

Saturday

‘Badger’

3 Rounds For Time

30 Squat Cleans (95/65)

30 Pull-ups

Run 800 Meters