WODs 241013 - 241019

10/13-10/19

Monday

20 minutes

5 RM Back Squat

WOD

7 minute AMRAP

9 Thrusters (95/65)

9 Chest To Bar Pull-ups


Tuesday

Push Press

5 x 6 reps

As Heavy As Possible

WOD

7 Rounds For Time

7 Toes To Bar

9 Box Jumps (24/20)


Wednesday

Snatch

5 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps@ 85%

Snatches are not touch-n-go. Get a good set up on each lift

WOD

9 minute AMRAP

7 Deadlifts (225/155)

7 Handstand Push-ups 


Thursday

3 Rounds, 2 minutes at each station

Row, Calories

Single-unders

Air Bike, Calories

Rest 2 minutes


Friday

Power Cleans

5 reps @ 70%

3 reps@ 75%

3 reps @ 80%

3 reps @ 85%

Power Cleans are not touch-n-go. Get a good setup on each rep.

WOD

8 Rounds

Tabata Front Plank

Tabata Side Plank

Tabata Jack Knife Sit-ups

Tabata Side Plank


Saturday

5 Rounds For Time

10 Overhead Squats (115/75)

8 Lateral Burpees Over Barbell

Run 200 Meters

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