WODs 231015 - 231021

 10/15-10/21

Monday:

Strength:

Power Clean

5x5@85% +/- 10 lbs

Back Squat

5x5@65% +/- 10lbs

Rest 2 minutes between sets

WOD:

3 Rounds For Max Reps At Each Station

1 Minute: Row, Calories

1 Minute: Thrusters (75/55)

1 Minute: Pull-ups

Rest 1 minute between rounds

Tuesday:

Strength:

Shoulder Press

5x5@75% +/- 5lbs

WOD:

Complete as many rounds as possible in 10 minutes of:

10 Power Snatches (95/65)

10 Burpees

Wednesday:

Strength:

Back Squat

5x5 @75% +/- 10lbs

Power Clean:

5x5 @65% +/- 10lbs

Rest 2 minutes between sets

WOD:

21-15-9 rep rounds for time:

Dead-lift (185/105)

Toes To Bar

25 Double-unders after each round

Thursday:

Strength:

Shoulder Press

5x5 @85% +/- 5 lbs

Rest 2 minutes between sets

WOD:

21-15-9 reps for time of:
Bar Facing Burpees
Overhead Squats (95/65)
Chest-to-bar pull-ups

Friday:

Power Clean

5x5 @75% +/- 10lbs

Back Squat

5x5 @85% +/- 10lbs

Rest 2 minutes between sets

WOD:

4 minutes Air Bike For Max Calories

Saturday:

Strength:

Shoulder Press

5x5 @65% +/- 5lbs

Rest 2 minutes between sets

WOD:

Partner Workout

For time:

Run 800 m

150 Push-ups

100 Chest To Bar Pull-ups

75 Toes To Bar

Run 800 m

Complete all exercises before moving on to the next, one partner works at a time. Both partners must run together.