WODs 230521 - 230527

 5/21 - 5/27

Monday

Strength

Power Clean

7 x 2 reps @ 95% (5-10lbs heavier than last week)

WOD

21-15-9 Rep Rounds For Time

Row, Calories

Push Press (95/65)

Toes To Bar

Tuesday

Strength

Front Squat

5 x 5 reps

WOD

4 Rounds For Max Reps At Each Station

1 minute: Double-unders

1 minute: KB Swings

1 minute: Sit-ups

1 minute: Rest

Wednesday

Murph Prep WOD 3

2 rounds, each round for time, of:

Run, 1200 m

3 rounds of:

10 Pull-ups

20 Push-ups

30 Air Squats

Rest 3 minutes between rounds

Thursday

Strength

Snatch

7 x 2 reps @ 85% (5-10lbs heavier than last week)

WOD

For Time

20 Bench Press (135/95)

50 Double-unders

Row 1,000 Meters

50 Double-unders

20 Bench Press

Friday

Every 2 minutes For 10 Rounds (VNR 5/19) 

7 Thrusters (95/65)

7 Pull-ups

7 Burpees

Saturday

5 Rounds For Time

Row 500 Meters

5 Wall Walks

5 Power Cleans (185/125)