WODs 231112-231118

 11/12-11/18

Monday

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
3 Rounds For Time:
Row 300 Meters
15 Box Jumps (24/20)
12 Hand Release Push-ups
9 Toes To Bar

Tuesday

Strength

15 minutes to establish a 1 RM Shoulder Press

WOD:
3 Rounds for 60 seconds at each station
Max Rep Snatch (75/55)
Rest 30 seconds
Max Rep AbMat  Sit-ups
Rest 30 seconds
Max Rep Kettlebell Swings(55/35)
Rest 30 Seconds

Wednesday

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
3 rounds for Time:
Bear Crawl 60 ft
12 Thrusters (95/65)
6 Chest To Bar Pull-ups

Thursday

In 20 minutes complete as many rounds as possible of:
10 Dead-lifts(185/125)
10 Alternating KB Snatch (55/35)

Run 200 Meters

Friday

Strength:
Every minute on the minute for 10 minutes complete
5 strict weighted pull-ups (pick weight. Make it challenging)
WOD:
Row 1,000 meters
rest 5 minutes
Row 1,000 meters

Saturday

20 minute AMRAP
10 Dead-Lifts
15 Ring Push-ups
5 Hang Squat Cleans

(men 155lbs/women 105)