WODs 230709 - 230715

 7/9-7/15

Monday

Strength

10 Minute EMOM

1 Hang Power Clean + 1 Power Clean + 2 Front Squat @ 70% of power clean 1 RM

WOD

For Time

100 Burpee Pull-ups

Tuesday

Row 1,000 Meters

Then,

3 Rounds

15 Push Press (95/65)

15 Toes To Bar

30 Double-unders

Then,

Row 1,000 Meters

Wednesday

20 minute AMRAP

100 Meter Farmers Carry (pick weight)

15 Ring Push-ups

7 Power Snatch (115/75)

Thursday

For Time

4 Rounds

9 Thrusters (95/65)

9 Pull-ups

Then,

3 Rounds

7 Thrusters (115/75)

7 Chest To Bar Pull-ups

Then,

2 Rounds

5 Thrusters (135/95)

5 Bar Muscle-ups

Friday

21-15-9 Rep rounds for time

Strict Ring Dips

Kettlebell Swings (55/35)

Box Jumps (24/20)

Saturday

15,000 Any way you can (with a few provisions)

Row a minimum of 3,000 meters

Air bike a minimum of 4,000 meters

Run a minimum of 5,000 meters