WODs 230716 - 230722

7/16-7/22

Monday

3 Rounds For Time

15 Hang Power Cleans (115/85)

20 Hand Release Pushups 

25 Medicine Ball Sit-ups (20/14)

Run 400 Meters 

Tuesday

4 Rounds For Time

21 Russian Kettlebell Swings (55/35)

7 Ring Muscle-ups

Row 15 Calories

Wednesday

Strength

10 minute EMOM

1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats (pick weight)

WOD

3 Rounds For Time

7 Handstand Push-ups 

14  Ring Dips

21 Push-ups

Thursday

5 Rounds For Time

Air Bike, 15 Calories

10 Strict Pull-ups

5 Burpee Box Jumps (24/20)

Friday

20 minute AMRAP

Run 200 Meters

12 Back Squats (135/95)

6 Push Jerks (135/95)

Saturday

5 Rounds For Time

40 Double-unders

25 Hollow Rocks

20 Push-ups

10 Deadlifts (185/125)