WODs 231030 - 231104

 WODs 10/30-11/4

Deload week

Week 5

Monday:

Strength:

Power Clean

5x5 @ 65%

Back Squat

5x5 @ 45%

Rest 2 minutes between sets

WOD:

7 minute AMRAP

15 American Kettlebell Swings (55/35)

10 Pistols, alternating legs

5 Bar Muscle-ups

Tuesday:

Strength:

Shoulder Press

5x5 @ 55%

WOD:

Three Rounds For Time:

15 Dead-lifts (225/155)

12 Push-ups

9 Box Jumps (24"/20")

Wednesday:

Strength:

Power Clean

5x5 @45%

Back Squat

5 x 5 @ 55%

Rest 2 minutes between sets

WOD:

10 Rounds

Hollow Rock, 20 seconds

Rest 10 seconds

Superman Holds, 20 seconds

Rest 10 seconds

Thursday:

Strength:Shoulder Press

5x5 @65%

Rest 2 minutes between sets

WOD:

12 minute AMRAP

Row, 400 Meters

30 Wall Balls (20/14)

20 AbMat Sit-ups

10 Ring Muscle-ups

Friday:

Strength:

Power Clean

5x5 @55%

Back Squat

5x5 @65%

Rest 2 minutes between sets

WOD:

3 minutes:

Max Rep Wall Walks(climbs)

Rest 3 minutes

3 minutes:

Max Rep Wall Walks(climbs)

Saturday:

Strength:

Shoulder Press

5x5 @45%

Rest 2 minutes between sets

WOD:

Rahoi

12 minute AMRAP

12 Box Jumps (24"/20")

6 Thrusters (95/65)

6 Bar Facing Burpees