WODs 250302 - 250308

3/2-3/8

Monday

Strength

Back Squat

7-7-7

Front Squat

5-5-5

Increase weight on each set

WOD

3 Rounds For Time

Bike 500 Meters

10- 1 Push-up Renegade Rows (pick weight)

15 Wall Balls (20/14)


Tuesday

20 minute AMRAP

100 Ft Front Rack Kettlebell Carry(55/35) switch hands at 50 ft

7 Chest To Bar Pull-ups

9 Toes To Bar


Wednesday

Strength

Shoulder Press

5-5-5-5-5

Push Press

3-3-3-3-3

WOD

For Time

Row 2,000 Meters


Thursday

3 Rounds For Time 

20 Alternating KB Swing Snatch

15 KB Diamond Push-up

10R/10L 1/4 KB Turkish Get-up

10R/10L KB Front Rack Reverse Lunge

Rest 2 minutes between rounds


Friday

Strength 

Power Clean

3-3-3-3-3

WOD

For Time

3 Rounds For Time

30 Air Squats

15 Seated DB Shoulder Press (pick weight)

10 Strict L-Pull-ups


Saturday

3 Rounds For Time

Row 500 Meters

15 2-Push-up Burpee Box Jumps (24/20)

15 Knees To Elbows


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