WODs 240901 - 240907

9/1 - 9/7

Monday:

Row 30 Calories

21 Power Snatches (95/65)

21 Knees To Elbows

Row 20 Calories

15 Power Snatches

15 Knees To Elbows

Row 10 Calories 

9 Power Snatches

9 Knees To Elbows


Tuesday

Back Squat

8 x 5 reps @ 80% of 1RM

WOD

For Time

45 Double-unders

20 Alternating KB Cleans (55/35)

30 Double-unders

16 Alternating KB Cleans

15 Double-unders

12 Alternating KB Cleans


Wednesday

For Time

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push-ups (scale: seated barbell shoulder press)

1-2-3-4-5-6-7-8-9-10

Strict Chest To Bar Pull-ups 


Thursday

Front Squat

5 x 5 reps 

Increase weight on each set

WOD

10 Minute EMOM

3 Devils Presses


Friday

20 minute AMRAP

5 Power Cleans (155/105)

7 Strict Ring Dips

9 Lateral Burpees Over Barbell


Saturday

Run 400 Meters

10 One Arm KB Thrusters

10 One Arm KB Thrusters

20 Pull-ups

Run 400 Meters

8 One Arm KB Thrusters

8 One Arm KB Thrusters

16 Pull-ups

Run 400

6 One Arm KB Thrusters

6 One Arm KB Thrusters

12 Pull-ups

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