WODs 240929 - 241005

9/29-10/5

Monday

7 minute EMOM

3 Front Squats @ 70% of 1RM

WOD

5 Rounds For Time

12 Push Jerks (95/65)

15 Pull-ups


Tuesday 

7 minute EMOM

3 Deadlifts @ 70% of 1RM

WOD

8 minute AMRAP

8 Hang Power Snatches (95/65)

8 Burpees 


Wednesday

30 minute AMRAP

Row 500 Meters

Run 400 Meters


Thursday

Weighted Ring Dips

6 x 5 reps

Increase load on each set

WOD

3 Rounds For Time 

30 Double-unders 

15 Deadlifts (185/125)

15 Box Jumps (24/20)


Friday

7 minute EMOM

3  Power Cleans @ 70% of 1 RM

WOD

5 Rounds For Time

10 Wall Balls (20/14)

5 Burpee Box Jump Overs (24/20)


Saturday

Weighted Pull-ups

6 x 5 reps

Increase load on each set

5 Rounds For Time

8 Bench Press (185/125)

20 Russian KB Swings (70/55)

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