WODs 240325 - 240330

3/25-3/30

Monday

7 minute EMOM

2 Power Cleans + 1 Push Jerk (pick weight)

Then,

Strict Pull-ups

2 x Max Reps

WOD

3 Rounds For Time

25 Double-unders

10R/10L 1-arm DB Snatch (pick weight)

20 Sit-ups


Tuesday

Bench Press

5 x 5 reps @ 80% of 1 RM

Back Squat

5 x 5 reps @ 80% of 1 RM

WOD

For Time

Row 50 Calories


Wednesday 

15 minutes to establish a 1 RM Sumo Dead-lift

10 minute AMRAP

3 Strict Chin-ups (supinated grip)

5 Shoulder Press 

7 Front Squats

9 Sumo Dead-lifts

Men 95/Women 65


Thursday

Every 90 seconds for 27 minutes 

10 Double KB 2 Push-up Burpee Dead-lift (70’s/55’s)

10 Single KB Thruster(55/35)

20 Floor Wipers

20 Alternating Gorrila Rows (55’s/35’s) (10 each arm)

Air Bike 15/12 Calories

Rest 90 seconds


Friday

Front Squat

5 x 3 reps @ 85%

WOD

3 Rounds For Time

20 Push-ups

15 Medicine Ball Clean-Wall Balls (20/14)

10 Hang Power Snatch (95/65)


Saturday

5 Rounds 

10 Alternating Shoulder Sandbag Squat Cleans(70-80/40-50)

10 Bench Press @ 75% of 1 RM

10 Rope Pull-ups

Run 400 Meters

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